Heart-Healthy Dense Bean Salad
Packed with vibrant colors, bold flavors, and nutrient-rich ingredients, this Heart-Healthy Dense Bean Salad is a delightfully satisfying dish that's both wholesome and delicious. Featuring a trio of protein-packed chickpeas, kidney beans, and black beans, this salad also incorporates crisp bell peppers, juicy cherry tomatoes, and fresh parsley for a refreshing crunch. A tangy homemade dressing made with apple cider vinegar, Dijon mustard, and a drizzle of honey adds the perfect balance of zest and sweetness. With just 20 minutes of prep and no cooking required, this recipe is a quick and easy way to enjoy a nutritious meal that's perfect for lunch, picnics, or as a healthy side dish. Best served chilled, this heart-friendly bean salad is a testament to the joys of healthy eating without sacrificing flavor.
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Recipe Information
Ingredients
- 1 can (15 oz) canned chickpeas
- 1 can (15 oz) canned kidney beans
- 1 can (15 oz) canned black beans
- 1 red bell pepper
- 1 yellow bell pepper
- 0.5 red onion
- 1 cup cherry tomatoes
- 0.5 cup chopped fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 1 minced garlic clove
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the canned chickpeas, kidney beans, and black beans thoroughly under cold water. Place them in a large mixing bowl.
Dice the red bell pepper and yellow bell pepper into small pieces. Add them to the bowl with the beans.
Finely chop the red onion and add it to the bowl.
Halve the cherry tomatoes and include them in the mix.
Chop the fresh parsley and add it to the bowl with the vegetables and beans.
In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, honey, Dijon mustard, minced garlic, salt, and black pepper to make the dressing.
Pour the dressing over the bean and vegetable mixture. Toss everything together gently until well combined.
Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld.
Before serving, give the salad a gentle toss and adjust the seasoning if necessary.
Serve chilled and enjoy your heart-healthy dense bean salad.
Nutrition Facts
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 774 mg | 34% | |
| Total Carbohydrate | 47.8 g | 17% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 7.1 g | ||
| Protein | 15.5 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 98 mg | 8% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 840 mg | 18% | |
*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.
