Heart-Healthy Colorful Bean Medley
Brighten up your plate with the **Heart-Healthy Colorful Bean Medley**, a vibrant and nutrient-packed dish that's as beautiful as it is delicious. Combining protein-rich black beans, kidney beans, and chickpeas with crisp red and yellow bell peppers, zesty red onion, and fragrant fresh parsley, this recipe delivers a satisfying crunch and a medley of bold flavors. Tossed in a light red wine vinegar dressing sweetened with a touch of honey and accented by cumin's warmth, this no-cook, 20-minute dish is the perfect choice for a quick side or standalone salad. With its wholesome ingredients and irresistible taste, this colorful bean salad is ideal for heart-conscious eaters looking to incorporate fiber and plant-based protein into their meals. Whether served chilled at a summer gathering or paired with greens for a healthy lunch, this recipe is a true celebration of fresh, wholesome flavors!
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Recipe Information
Ingredients
- 1 can (15 oz) canned black beans
- 1 can (15 oz) canned kidney beans
- 1 can (15 oz) canned chickpeas
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 small red onion
- 0.5 bunch fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon honey
- 1 teaspoon ground cumin
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
Instructions
Rinse and drain the canned black beans, kidney beans, and chickpeas thoroughly to remove excess salt and preservatives. Transfer them to a large mixing bowl.
Deseed and finely chop the red and yellow bell peppers. Add them to the bean mixture.
Peel and finely dice the red onion. Add it to the mixing bowl with the beans and bell peppers.
Chop the fresh parsley, removing any large stems, and add it to the bowl.
In a separate small bowl, whisk together the olive oil, red wine vinegar, honey, ground cumin, ground black pepper, and salt until well combined.
Pour the dressing over the bean and vegetable mixture in the large bowl.
Toss everything together until the beans and vegetables are well coated with the dressing.
Let the medley sit for at least 10 minutes before serving to allow the flavors to meld.
Serve as a side dish or over a bed of greens for a hearty salad.
Nutrition Facts
Calories |
2054 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.2 g | 69% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4958 mg | 216% | |
| Total Carbohydrate | 306.8 g | 112% | |
| Dietary Fiber | 94.8 g | 339% | |
| Total Sugars | 40.9 g | ||
| Protein | 94.5 g | 189% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 628 mg | 48% | |
| Iron | 33.9 mg | 188% | |
| Potassium | 5695 mg | 121% | |
*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.
