Oil Free Four Bean Salad
Fresh, flavorful, and entirely oil-free, this Four Bean Salad is the perfect guilt-free dish to elevate your next meal. Bursting with vibrant colors and textures, it combines tender black beans, kidney beans, chickpeas, and crisp green beans with a crunchy mix of red onion, celery, and fresh parsley. The zesty dressing—made with apple cider vinegar, lemon juice, maple syrup, and Dijon mustard—adds a tangy-sweet kick without a drop of oil, making this salad as healthy as it is delicious. Ready in just 15 minutes and served chilled, this protein-packed, plant-based recipe is an ideal side dish for barbecues, picnics, or a quick weekday lunch. Perfect for vegans, vegetarians, and anyone looking for a nutritious, no-fuss option, this salad is as versatile as it is refreshing!
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Recipe Information
Ingredients
- 1 can (15 oz) Canned black beans
- 1 can (15 oz) Canned kidney beans
- 1 can (15 oz) Canned garbanzo beans (chickpeas)
- 1 can (15 oz) Canned green beans
- 0.5 medium Red onion, finely diced
- 2 stalks Celery, finely chopped
- 0.25 cup Fresh parsley, chopped
- 0.25 cup Apple cider vinegar
- 2 tablespoons Fresh lemon juice
- 1.5 tablespoons Maple syrup
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
1. Drain and rinse the black beans, kidney beans, garbanzo beans, and green beans thoroughly under cold water. This helps remove excess sodium from the canned beans.
2. Place the rinsed beans in a large mixing bowl.
3. Add the finely diced red onion, chopped celery, and parsley to the bowl with the beans. Toss gently to combine.
4. In a small bowl, whisk together the apple cider vinegar, lemon juice, maple syrup, Dijon mustard, garlic powder, salt, and black pepper until fully emulsified.
5. Pour the dressing over the bean mixture. Stir gently to ensure all the ingredients are evenly coated with the dressing.
6. Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
7. Before serving, give the salad a quick stir and adjust seasonings if needed. Serve chilled and enjoy!
Nutrition Facts
Calories |
1704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.6 g | 17% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5808 mg | 253% | |
| Total Carbohydrate | 305.8 g | 111% | |
| Dietary Fiber | 99.1 g | 354% | |
| Total Sugars | 45.3 g | ||
| Protein | 95.9 g | 192% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 823 mg | 63% | |
| Iron | 36.3 mg | 202% | |
| Potassium | 5662 mg | 120% | |
*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.
