Low Sodium Mixed Beans Salad
Fresh, vibrant, and heart-healthy, this Low Sodium Mixed Beans Salad is a powerhouse of flavor and nutrition. Featuring a colorful trio of kidney beans, chickpeas, and black beans, paired with crisp veggies like red bell pepper, cucumber, and cherry tomatoes, this salad is as satisfying to eat as it is gorgeous to look at. A zesty dressing made with fresh lemon juice, extra-virgin olive oil, and aromatic garlic powder ties everything together without the need for high sodium ingredients, making it perfect for those watching their intake. Ready in just 15 minutes with zero cooking required, it's an easy, refreshing option for a quick lunch, light dinner, or side dish at gatherings. Packed with plant-based protein, fiber, and a medley of fresh flavors, this salad caters to both taste and health-conscious lifestyles. Serve it chilled or at room temperature to let its vibrant flavors shine!
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Recipe Information
Ingredients
- 1 can (15 ounces) canned low sodium kidney beans
- 1 can (15 ounces) canned low sodium chickpeas
- 1 can (15 ounces) canned low sodium black beans
- 1 medium red bell pepper
- 1 medium cucumber
- 0.5 medium red onion
- 1 cup cherry tomatoes
- 0.5 cup fresh parsley
- 3 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
Instructions
1. Drain and rinse the kidney beans, chickpeas, and black beans under running water to remove excess sodium and place them in a large mixing bowl.
2. Dice the red bell pepper and cucumber into small, bite-sized pieces and add them to the bowl with the beans.
3. Finely chop the half red onion and the fresh parsley, then add them to the salad mix in the bowl.
4. Halve the cherry tomatoes and add them to the rest of the ingredients.
5. In a small mixing bowl, whisk together the fresh lemon juice, extra-virgin olive oil, ground black pepper, and garlic powder to create the dressing.
6. Pour the dressing over the mixed beans and vegetables in the large bowl.
7. Toss all ingredients gently until the salad is evenly coated with the dressing.
8. Let the salad sit for at least 10 minutes before serving to allow the flavors to meld together.
9. Serve chilled or at room temperature as a healthy side dish or a main course.
Nutrition Facts
Calories |
809 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 558 mg | 24% | |
| Total Carbohydrate | 108.0 g | 39% | |
| Dietary Fiber | 34.6 g | 124% | |
| Total Sugars | 17.1 g | ||
| Protein | 33.6 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 290 mg | 22% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2436 mg | 52% | |
*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.
