Sugar-Free Mixed Beans Salad
Bright, fresh, and bursting with flavor, this Sugar-Free Mixed Beans Salad is a nutritious, no-cook recipe that's perfect for a quick lunch, side dish, or meal prep option. Loaded with protein-packed canned chickpeas, red kidney beans, and black beans, and paired with crisp cucumber, juicy cherry tomatoes, and aromatic parsley, this salad is as wholesome as it is satisfying. A zesty homemade vinaigrette made with extra virgin olive oil, fresh lemon juice, Dijon mustard, and minced garlic ties everything together, delivering zest without added sugar. Ready in just 20 minutes and packed with fiber, plant-based protein, and vibrant vegetables, this vegan and gluten-free salad is a perfect guilt-free addition to your healthy eating repertoire. Serve it as a refreshing side dish or enjoy it as a light, protein-rich main dish.
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Recipe Information
Ingredients
- 1 can (15 oz) canned chickpeas
- 1 can (15 oz) canned red kidney beans
- 1 can (15 oz) canned black beans
- 1 cup cherry tomatoes
- 1 large cucumber
- 0.5 red onion
- 0.5 cup fresh parsley
- 4 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 teaspoons dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 garlic clove
Instructions
Drain and rinse the canned chickpeas, red kidney beans, and black beans thoroughly under cold water to remove excess sodium and liquid from the can.
Place the rinsed beans in a large mixing bowl.
Halve the cherry tomatoes, and add them to the bowl with the beans.
Peel the cucumber, if desired, then dice it into small pieces. Add to the mixing bowl.
Finely dice half of a red onion and add it to the salad.
Chop the fresh parsley and add it to the bowl.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dijon mustard, salt, and black pepper until well combined.
Mince the garlic clove and add it to the dressing mixture. Whisk again to incorporate the garlic.
Pour the dressing over the salad ingredients in the large bowl.
Gently toss the salad to ensure all ingredients are evenly coated with the dressing.
Taste and adjust the seasoning with additional salt and pepper if needed.
Let the salad sit at room temperature for about 10 minutes to allow the flavors to meld before serving.
Nutrition Facts
Calories |
1944 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.9 g | 88% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5312 mg | 231% | |
| Total Carbohydrate | 263.7 g | 96% | |
| Dietary Fiber | 84.9 g | 303% | |
| Total Sugars | 29.1 g | ||
| Protein | 84.4 g | 169% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 641 mg | 49% | |
| Iron | 26.5 mg | 147% | |
| Potassium | 5298 mg | 113% | |
*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.
