Low Sodium Colorful Bean Medley
Brighten up your table with this vibrant and health-conscious Low Sodium Colorful Bean Medley, a quick and easy recipe that's as nutritious as it is eye-catching. Packed with a medley of no-salt-added kidney beans, black beans, cannellini beans, and garbanzo beans, this dish is a protein-rich powerhouse. Juicy red and yellow bell peppers, crisp red onion, and fragrant fresh herbs like parsley and cilantro add bursts of fresh flavor and color. Tossed in a zesty homemade lime-cumin dressing, this no-cook recipe is ready in just 15 minutes and perfect for anyone prioritizing low-sodium meals. Serve this chilled bean salad as a refreshing side dish for summer cookouts, or enjoy it as a satisfying, plant-based main course. Bursting with texture, flavor, and wholesome ingredients, it's a must-try for healthy eating enthusiasts.
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Recipe Information
Ingredients
- 1 can (15 ounces), drained and rinsed canned no-salt-added kidney beans
- 1 can (15 ounces), drained and rinsed canned no-salt-added black beans
- 1 can (15 ounces), drained and rinsed canned no-salt-added cannellini beans
- 1 can (15 ounces), drained and rinsed canned no-salt-added garbanzo beans (chickpeas)
- 1 medium, diced red bell pepper
- 1 medium, diced yellow bell pepper
- 0.5 medium, finely chopped red onion
- 0.5 cup, chopped fresh parsley
- 0.25 cup, chopped fresh cilantro
- 3 tablespoons olive oil
- 2 tablespoons fresh lime juice
- 1 teaspoon ground cumin
- 0.5 teaspoon freshly ground black pepper
- 2 cloves minced garlic
Instructions
Drain and rinse all the canned beans to remove excess starch and sodium. Place them in a large mixing bowl.
Add the diced red and yellow bell peppers, chopped red onion, parsley, and cilantro to the bowl with the beans.
In a small mixing bowl, combine olive oil, lime juice, ground cumin, black pepper, and minced garlic. Whisk together to form the dressing.
Pour the dressing over the bean and vegetable mixture. Gently toss all ingredients together until well mixed and evenly coated with the dressing.
Cover the bowl with plastic wrap or a lid and let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Before serving, give the bean medley a final stir. Taste and adjust seasoning if necessary, keeping in mind to keep it low sodium.
Serve as a refreshing side dish or a hearty main meal.
Nutrition Facts
Calories |
2017 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.2 g | 71% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 257 mg | 11% | |
| Total Carbohydrate | 295.6 g | 107% | |
| Dietary Fiber | 87.1 g | 311% | |
| Total Sugars | 17.0 g | ||
| Protein | 95.7 g | 191% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 720 mg | 55% | |
| Iron | 31.1 mg | 173% | |
| Potassium | 5378 mg | 114% | |
*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.
