Deviled Bean Toss
Elevate your next meal with this vibrant and zesty Deviled Bean Toss, a quick and healthy recipe packed with plant-based protein and bold flavors. This hearty dish combines tender kidney beans, creamy chickpeas, and crisp green beans with a colorful medley of diced red bell pepper and tangy red onion. A smoky-sweet dressing made with Dijon mustard, apple cider vinegar, and smoked paprika ties everything together, creating an irresistible balance of savory and slightly spicy notes. Perfect as a refreshing side dish or a satisfying light main, this 20-minute recipe is easily customizable for vegan diets with a simple honey swap for maple syrup. Serve it chilled for a make-ahead crowd-pleaser or enjoy it freshly tossed for a burst of flavor in every bite!
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Recipe Information
Ingredients
- 1 cup canned kidney beans
- 1 cup canned chickpeas (garbanzo beans)
- 1 cup green beans (trimmed and blanched)
- 0.5 cup red bell pepper (diced)
- 0.25 cup red onion (finely chopped)
- 1.5 tablespoons Dijon mustard
- 2 tablespoons apple cider vinegar
- 3 tablespoons olive oil
- 1 tablespoon honey (or maple syrup for vegan option)
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground cumin
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley (chopped)
Instructions
Drain and rinse the kidney beans and chickpeas, and set them aside.
Blanch the green beans in a pot of boiling water for 2-3 minutes, then immediately transfer to an ice bath to preserve their color and crispness. Once cooled, drain and pat dry.
In a large mixing bowl, combine the kidney beans, chickpeas, green beans, diced red bell pepper, and chopped red onion.
In a small bowl, whisk together the Dijon mustard, apple cider vinegar, olive oil, honey (or maple syrup), smoked paprika, ground cumin, garlic powder, salt, and black pepper until the dressing is smooth and emulsified.
Pour the dressing over the bean mixture and toss until everything is evenly coated.
Sprinkle the chopped parsley over the top and gently mix again.
Taste and adjust seasoning if necessary, adding more salt or vinegar based on preference.
Serve immediately, or let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Enjoy as a side dish or light main course!
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 586 mg | 25% | |
| Total Carbohydrate | 27.6 g | 10% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 8.6 g | ||
| Protein | 6.7 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 58 mg | 4% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 404 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
