Tangy Four Bean Salad
Bright, colorful, and packed with plant-based goodness, Tangy Four Bean Salad is the perfect balance of vibrant flavors and wholesome nutrition. Featuring a hearty mix of green beans, kidney beans, chickpeas, and black beans, this salad is elevated with crisp red bell peppers, zesty red onions, and fresh parsley, all coated in a tangy homemade dressing made with olive oil, apple cider vinegar, Dijon mustard, and a touch of sweetness from honey or maple syrup. Ready in under 30 minutes, this versatile dish can be served chilled or at room temperature, making it ideal for picnics, potlucks, or as a refreshing side dish to complement any meal. Plus, with a short prep time and bold ingredients, it’s the ultimate go-to recipe for anyone seeking a high-protein, fiber-rich salad that doesn’t skimp on flavor.
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Recipe Information
Ingredients
- 200 grams Green beans
- 400 grams Kidney beans
- 400 grams Chickpeas (garbanzo beans), cooked or canned
- 400 grams Black beans, cooked or canned
- 1 medium Red bell pepper, diced
- 1 small Red onion, finely chopped
- 30 grams Fresh parsley, chopped
- 60 ml Olive oil
- 45 ml Apple cider vinegar
- 10 grams Dijon mustard
- 15 ml Honey or maple syrup
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Bring a medium pot of water to a boil. Trim the ends of the green beans and cut them into bite-sized pieces (about 1-inch long). Blanch the green beans in the boiling water for 3-4 minutes, then immediately transfer them to a bowl of ice water to stop the cooking process. Once cooled, drain the green beans and set aside.
If using canned kidney beans, chickpeas, and black beans, rinse and drain them thoroughly in a colander. Set aside to remove excess water.
In a large mixing bowl, combine the blanched green beans, kidney beans, chickpeas, black beans, diced red bell pepper, chopped red onion, and parsley.
In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey (or maple syrup), salt, and black pepper to create the tangy dressing.
Pour the dressing over the bean and vegetable mixture. Toss well to coat everything evenly.
Cover the salad and refrigerate for at least 1 hour before serving to allow the flavors to meld together. This step can be done up to a day in advance.
Serve chilled or at room temperature as a side dish or a light main course!
Nutrition Facts
Calories |
368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.0 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 665 mg | 29% | |
| Total Carbohydrate | 53.1 g | 19% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 9.3 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 121 mg | 9% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 836 mg | 18% | |
*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.
