Low Fat Colorful Bean Medley
Bursting with vibrant colors and zesty flavors, this Low Fat Colorful Bean Medley is a refreshing, nutrient-packed dish perfect for healthy eating. Featuring a trio of protein-rich beans—black beans, kidney beans, and chickpeas—paired with crisp red, yellow, and green bell peppers, and a touch of aromatic red onion and fresh cilantro, this no-cook recipe is as easy as it is delicious. Tossed in a light lime and cumin dressing with just a hint of extra virgin olive oil, it’s a naturally low-fat, fiber-filled side dish or energizing meatless entrée. Ready in just 15 minutes and served chilled or at room temperature, it’s the ideal make-ahead recipe for picnics, potlucks, or quick weeknight meals. Save this recipe for a flavorful, guilt-free crowd-pleaser!
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Recipe Information
Ingredients
- 1 15-ounce can canned black beans
- 1 15-ounce can canned kidney beans
- 1 15-ounce can canned chickpeas
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 large green bell pepper
- 0.5 medium red onion
- 0.25 cup fresh cilantro
- 2 tablespoons fresh lime juice
- 1 tablespoon extra virgin olive oil
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the black beans, kidney beans, and chickpeas under cold water in a large colander. Set aside to drain thoroughly.
Dice the red, yellow, and green bell peppers into small, even pieces.
Finely chop the red onion and fresh cilantro.
In a large mixing bowl, combine the drained beans, diced bell peppers, chopped red onion, and cilantro.
In a small bowl or measuring cup, whisk together the fresh lime juice, olive oil, ground cumin, salt, and black pepper until well mixed.
Pour the lime juice dressing over the bean and vegetable mixture, and gently toss until all ingredients are evenly coated.
Taste and adjust seasoning if needed. You might want to add a touch more salt or lime juice depending on your preference.
Refrigerate the bean medley for at least 30 minutes before serving to allow the flavors to meld.
Serve chilled or at room temperature as a side dish or as a light main course.
Nutrition Facts
Calories |
1740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.1 g | 33% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4943 mg | 215% | |
| Total Carbohydrate | 293.9 g | 107% | |
| Dietary Fiber | 96.1 g | 343% | |
| Total Sugars | 26.2 g | ||
| Protein | 94.7 g | 189% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 597 mg | 46% | |
| Iron | 32.6 mg | 181% | |
| Potassium | 5699 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.
