Low Fat Bean Salad
Bursting with vibrant colors and bold flavors, this Low Fat Bean Salad is a healthy, protein-packed dish you’ll love adding to your meal rotation. Featuring a trio of hearty beans—kidney beans, black beans, and chickpeas—tossed with crisp cucumber, juicy cherry tomatoes, and zesty red onion, this quick and easy recipe is as nutritious as it is delicious. A light and tangy dressing made with olive oil, fresh lemon juice, and a hint of garlic powder ties everything together, while fresh parsley adds a pop of herbal brightness. Ready in just 15 minutes with no cooking required, this low-fat, high-fiber salad is perfect as a refreshing side, a light lunch, or a make-ahead dish for meal prep. Ideal for those seeking a gluten-free, vegetarian, and heart-healthy option, this bean salad proves that eating well never has to sacrifice flavor.
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Recipe Information
Ingredients
- 1 cup canned kidney beans
- 1 cup canned black beans
- 1 cup canned chickpeas (garbanzo beans)
- 1 cup cherry tomatoes
- 1 cucumber
- 0.5 red onion
- 0.25 cup fresh parsley
- 2 teaspoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon white vinegar
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the kidney beans, black beans, and chickpeas thoroughly under cold water to remove any excess salt or preservatives.
Halve the cherry tomatoes and set them aside.
Peel the cucumber if desired, then dice it into small bite-sized pieces.
Dice the red onion finely to avoid overpowering the salad with large chunks.
Roughly chop the fresh parsley and set it aside.
In a small bowl, whisk together the olive oil, fresh lemon juice, white vinegar, garlic powder, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the beans, cherry tomatoes, cucumber, red onion, and parsley.
Pour the dressing over the salad and toss gently to ensure all ingredients are evenly coated.
Taste and adjust seasonings if needed (add more salt, lemon juice, or pepper to your liking).
Serve immediately or refrigerate for 1-2 hours to let the flavors meld before serving.
Nutrition Facts
Calories |
1074 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2800 mg | 122% | |
| Total Carbohydrate | 149.7 g | 54% | |
| Dietary Fiber | 47.0 g | 168% | |
| Total Sugars | 18.1 g | ||
| Protein | 48.0 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 324 mg | 25% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 2882 mg | 61% | |
*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.
