Mixed Bean and Tomato Salad
Bursting with vibrant colors and bold flavors, this Mixed Bean and Tomato Salad is a quick, nutrient-packed dish perfect for any occasion. Featuring a medley of protein-rich mixed beans, juicy cherry tomatoes, crisp cucumber, and aromatic fresh parsley, this salad is as satisfying as it is refreshing. A tangy homemade dressing made with olive oil, red wine vinegar, Dijon mustard, and a hint of garlic ties everything together, elevating the natural goodness of the fresh ingredients. Ready in just 15 minutes with no cooking required, this easy salad is ideal for meal prep, light lunches, or as a versatile side dish. Packed with plant-based protein, fiber, and zesty Mediterranean flavors, it's a healthy crowd-pleaser you'll want to make again and again.
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Recipe Information
Ingredients
- 400 grams canned mixed beans (e.g., kidney beans, chickpeas, black beans)
- 250 grams cherry tomatoes
- 1 medium red onion
- 1 medium cucumber
- 15 grams fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the canned mixed beans thoroughly under cold water. Set them aside to drain completely.
Cut the cherry tomatoes in half and place them in a large mixing bowl.
Peel and finely chop the red onion. Add it to the bowl with the tomatoes.
Slice the cucumber into bite-sized chunks and add it to the bowl.
Chop the fresh parsley finely and add it to the bowl for a burst of color and freshness.
In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, salt, and black pepper to create the dressing.
Add the drained beans to the mixing bowl with the vegetables and parsley.
Pour the dressing over the bean and vegetable mixture. Toss everything together gently to combine and ensure the dressing coats all the ingredients.
Nutrition Facts
Calories |
211 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 512 mg | 22% | |
| Total Carbohydrate | 23.0 g | 8% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 4.6 g | ||
| Protein | 6.7 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 59 mg | 5% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 530 mg | 11% | |
*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.
