Low Sodium Dense Bean Salad
Bright, colorful, and brimming with nutrition, this Low Sodium Dense Bean Salad is the perfect blend of flavor, health-consciousness, and convenience. Packed with hearty no-salt-added kidney beans, black beans, and garbanzo beans, this recipe is a protein and fiber powerhouse that’s ideal for anyone watching their sodium intake. Fresh, crisp vegetables like bell peppers, cucumber, and cherry tomatoes add vibrant texture, while a zesty homemade dressing of olive oil, red wine vinegar, and lemon juice brings everything together with a tangy kick. Ready in just 20 minutes with no cooking required, this salad is a refreshing addition to your meal prep repertoire and works beautifully as a side dish or a light, satisfying main course. Perfect served chilled, it’s a crowd-pleaser for summer picnics or weekday lunches.
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Recipe Information
Ingredients
- 1 can (15 ounces) canned no-salt-added kidney beans
- 1 can (15 ounces) canned no-salt-added black beans
- 1 can (15 ounces) canned no-salt-added garbanzo beans
- 1 medium red bell pepper, chopped
- 1 medium yellow bell pepper, chopped
- 1 medium cucumber, diced
- 0.5 medium red onion, finely chopped
- 1.5 cup cherry tomatoes, halved
- 0.5 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 2 cloves garlic, minced
- 0.5 teaspoon ground black pepper
- 1 teaspoon dried oregano
Instructions
Drain and rinse the canned kidney beans, black beans, and garbanzo beans thoroughly to remove any excess sodium.
In a large mixing bowl, combine the rinsed beans, chopped red bell pepper, chopped yellow bell pepper, diced cucumber, chopped red onion, halved cherry tomatoes, and chopped fresh parsley.
In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, ground black pepper, and dried oregano to create the dressing.
Pour the dressing over the bean and vegetable mixture, then gently toss to combine, ensuring all ingredients are well coated with the dressing.
Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.
Before serving, taste and adjust seasoning if necessary, although additional salt is not recommended for this low-sodium dish.
Serve chilled or at room temperature. Enjoy your healthy, flavorful, and satisfying Low Sodium Dense Bean Salad.
Nutrition Facts
Calories |
1752 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.6 g | 70% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 166 mg | 7% | |
| Total Carbohydrate | 249.7 g | 91% | |
| Dietary Fiber | 74.7 g | 267% | |
| Total Sugars | 34.4 g | ||
| Protein | 79.1 g | 158% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 807 mg | 62% | |
| Iron | 30.7 mg | 171% | |
| Potassium | 5691 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.
