Two Bean Toss
Bright, vibrant, and bursting with fresh flavors, the Two Bean Toss is a quick and healthy salad that's perfect for any occasion. Packed with the hearty goodness of kidney beans and garbanzo beans (chickpeas), this recipe is elevated with the crisp crunch of red bell pepper, the zing of chopped red onion, and the aromatic touch of fresh parsley. Tossed in a tangy-sweet vinaigrette made with olive oil, red wine vinegar, honey, and a hint of Dijon mustard, this no-cook dish comes together in just 10 minutes. Ideal as a light lunch, a side dish for summer barbecues, or a make-ahead meal prep option, this high-protein, gluten-free salad is as versatile as it is delicious. Whether served immediately or chilled to let the flavors meld, the Two Bean Toss is a satisfying and nutritious crowd-pleaser.
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Recipe Information
Ingredients
- 1 can (15 ounces) canned kidney beans
- 1 can (15 ounces) canned garbanzo beans (chickpeas)
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.25 cup (chopped) fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the kidney beans and garbanzo beans in a colander. Set them aside to dry while preparing the other ingredients.
Dice the red bell pepper into small, bite-sized pieces.
Finely chop the red onion to avoid overly large pieces in the salad.
Finely chop the parsley leaves.
In a large mixing bowl, combine the kidney beans, garbanzo beans, chopped bell pepper, red onion, and parsley.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, honey, Dijon mustard, salt, and black pepper to create the vinaigrette.
Pour the vinaigrette over the bean mixture and toss everything gently but thoroughly to ensure the beans and vegetables are evenly coated.
Taste the salad and adjust the seasoning if needed, adding more salt or pepper to preference.
Serve immediately, or chill in the refrigerator for 30 minutes to allow the flavors to meld. This salad can be stored in an airtight container in the fridge for up to 3 days.
Nutrition Facts
Calories |
1342 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.0 g | 67% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3041 mg | 132% | |
| Total Carbohydrate | 168.0 g | 61% | |
| Dietary Fiber | 47.3 g | 169% | |
| Total Sugars | 24.8 g | ||
| Protein | 52.5 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 2862 mg | 61% | |
*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.
