Low Fat Mixed Beans Salad
Elevate your healthy eating game with this vibrant Low Fat Mixed Beans Salad, a refreshing and nutrient-packed dish perfect as a side or light main course. Bursting with colorful, wholesome ingredients like protein-rich kidney beans, chickpeas, and black beans, paired with crisp red bell pepper, cool cucumber, sweet cherry tomatoes, and tangy red onion, this salad is brimming with flavor and texture. A zesty, homemade dressing of lemon juice, olive oil, and Dijon mustard ties it all together, while fresh parsley adds a delightful herbal note. Ready in just 15 minutes with no cooking required, this quick and easy recipe is low in fat, high in fiber, and designed to satisfy without compromising on taste. Serve it chilled after letting the vibrant flavors meld together—a surefire hit for any meal or healthy lifestyle!
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Recipe Information
Ingredients
- 2 cups Canned mixed beans (e.g., kidney beans, chickpeas, black beans)
- 1 large Red bell pepper, diced
- 1 medium Cucumber, diced
- 1 cup Cherry tomatoes, halved
- 0.5 small Red onion, finely chopped
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Lemon juice
- 1 tablespoon Olive oil
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse and drain the mixed beans thoroughly to remove any excess sodium and set them aside.
In a large mixing bowl, combine the diced red bell pepper, cucumber, cherry tomatoes, and finely chopped red onion.
Add the mixed beans to the vegetables and toss gently to combine.
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, salt, and black pepper to make the dressing.
Pour the dressing over the bean and vegetable mixture, ensuring everything is well coated.
Gently fold in the chopped fresh parsley to add a bright, fresh flavor.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.
Serve chilled as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
688 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2440 mg | 106% | |
| Total Carbohydrate | 104.7 g | 38% | |
| Dietary Fiber | 31.1 g | 111% | |
| Total Sugars | 20.7 g | ||
| Protein | 32.2 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 354 mg | 27% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2700 mg | 57% | |
*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.
