Heart-Healthy Mixed Bean Salad
Bright, fresh, and bursting with nutritious goodness, this Heart-Healthy Mixed Bean Salad is the ultimate quick and easy side dish or light meal. Packed with a trio of protein-rich beans—black beans, kidney beans, and chickpeas—plus a vibrant medley of cherry tomatoes, crisp cucumber, sweet red bell pepper, and tangy red onion, this salad is as visually stunning as it is delicious. Tossed in a zesty homemade vinaigrette made with olive oil, red wine vinegar, and freshly squeezed lemon juice, every bite is brimming with heart-healthy fats and bold flavor. Ready in just 20 minutes with no cooking required, this refreshing, plant-based recipe is perfect for meal prep, picnics, or simply elevating your weeknight dinners. Serve chilled or at room temperature for a dish that’s as versatile as it is satisfying. Ideal for health-conscious eaters, this salad is high in fiber, loaded with antioxidants, and naturally gluten-free and vegan.
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Recipe Information
Ingredients
- 1 can (15 ounces) Canned black beans
- 1 can (15 ounces) Canned kidney beans
- 1 can (15 ounces) Canned chickpeas
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.5 medium Red onion
- 1 medium Red bell pepper
- 0.25 cup, chopped Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Red wine vinegar
- 2 tablespoons, freshly squeezed Lemon juice
- 2 cloves, minced Garlic
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Drain and rinse the black beans, kidney beans, and chickpeas thoroughly in a colander under cold running water to remove any excess salt and liquid from the cans. Allow them to drain completely.
Cut the cherry tomatoes in half, chop the cucumber into bite-sized pieces, finely chop the red onion, and dice the red bell pepper. Place all chopped vegetables in a large mixing bowl.
Add the drained and rinsed beans into the mixing bowl with the chopped vegetables.
Finely chop the fresh parsley and add it to the bowl.
In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, salt, and black pepper until well combined to form the vinaigrette dressing.
Pour the vinaigrette over the bean and vegetable mixture. Gently toss everything together until the beans and vegetables are well coated with the dressing.
Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
Before serving, give the salad a quick toss to redistribute the dressing. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1952 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4950 mg | 215% | |
| Total Carbohydrate | 282.3 g | 103% | |
| Dietary Fiber | 93.3 g | 333% | |
| Total Sugars | 28.5 g | ||
| Protein | 93.2 g | 186% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 618 mg | 48% | |
| Iron | 31.6 mg | 176% | |
| Potassium | 5557 mg | 118% | |
*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.
