Low Fat Dense Bean Salad
Bright, colorful, and brimming with plant-based protein, this Low Fat Dense Bean Salad is the perfect balance of flavor and nutrition. Featuring a trio of hearty beans—chickpeas, black beans, and kidney beans—this salad is a satisfying, fiber-rich option for any meal. Crisp bell peppers, juicy cherry tomatoes, and zesty red onion add a vibrant crunch, while fresh parsley and cilantro infuse the dish with a refreshing herbal aroma. Tossed in a light yet flavorful dressing made with lime juice, red wine vinegar, garlic, and a hint of cumin, this salad is deliciously tangy without piling on unnecessary fat. Ready in just 20 minutes and requiring no cooking, this easy, low-fat bean salad is ideal for meal prep, picnics, or as a crowd-pleasing side dish. Serve chilled or at room temperature for a quick and healthy recipe that’s sure to impress.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 15-ounce can canned chickpeas
- 1 15-ounce can canned black beans
- 1 15-ounce can canned kidney beans
- 1 large red bell pepper
- 1 large yellow bell pepper
- 0.5 medium red onion
- 1 cup cherry tomatoes
- 0.5 cup fresh parsley
- 0.5 cup fresh cilantro
- 0.25 cup fresh lime juice
- 2 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 2 cloves garlic
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the canned chickpeas, black beans, and kidney beans thoroughly to remove excess salt.
Chop the red and yellow bell peppers into small, bite-sized pieces.
Finely dice the half medium red onion.
Slice the cherry tomatoes in half.
Chop the fresh parsley and cilantro leaves into small pieces, discarding thicker stems.
In a large mixing bowl, combine the chickpeas, black beans, and kidney beans.
Add the chopped bell peppers, diced red onion, halved cherry tomatoes, parsley, and cilantro to the bean mixture in the bowl.
In a separate small bowl, prepare the dressing by whisking together the fresh lime juice, extra virgin olive oil, red wine vinegar, minced garlic cloves, ground cumin, salt, and black pepper.
Pour the dressing over the salad and toss everything together thoroughly, ensuring all ingredients are well-coated.
Let the salad sit for at least 10 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1886 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.5 g | 52% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4969 mg | 216% | |
| Total Carbohydrate | 297.7 g | 108% | |
| Dietary Fiber | 96.3 g | 344% | |
| Total Sugars | 26.8 g | ||
| Protein | 96.0 g | 192% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 662 mg | 51% | |
| Iron | 34.5 mg | 192% | |
| Potassium | 6089 mg | 130% | |
*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.
