Uruguayan Bean Salad
Bursting with vibrant colors and bold flavors, Uruguayan Bean Salad is a refreshing and protein-packed dish that's perfect for any occasion. Featuring a medley of black beans, kidney beans, and chickpeas, this salad gets a delightful crunch from diced red and yellow bell peppers and a zesty kick from a tangy red wine vinaigrette infused with garlic, cumin, and paprika. Fresh parsley ties everything together for a light, herbal finish. Quick and easy to prepare in just 20 minutes, this no-cook recipe is an ideal make-ahead option, as the flavors only get better after marinating. Serve it chilled or at room temperature as a vibrant side dish, a hearty plant-based main, or even as a scoopable topping for crackers. Healthy, versatile, and loaded with nutrients, this Uruguayan-inspired salad is sure to be a hit!
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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 chickpeas
- 1 medium-sized red bell pepper
- 1 medium-sized yellow bell pepper
- 1 small red onion
- 0.5 cup (chopped) fresh parsley
- 0.25 cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon whole grain mustard
- 2 cloves (minced) garlic
- 0.5 teaspoons ground cumin
- 0.5 teaspoons paprika
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons black pepper
Instructions
Drain and rinse the black beans, kidney beans, and chickpeas thoroughly under cold water. Set them aside in a large mixing bowl.
Dice the red bell pepper, yellow bell pepper, and red onion into small, uniform pieces. Add them to the bowl with the beans.
Chop the fresh parsley finely and mix it into the bowl with the beans and vegetables.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, whole grain mustard, minced garlic, ground cumin, paprika, salt, and black pepper until well combined. This will be your vinaigrette.
Pour the vinaigrette over the bean and vegetable mixture. Toss everything together thoroughly to ensure the dressing is evenly distributed.
Cover the salad and let it sit in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Before serving, give the salad a final toss and adjust seasoning if needed. Serve chilled or at room temperature.
Nutrition Facts
Calories |
350 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 926 mg | 40% | |
| Total Carbohydrate | 46.8 g | 17% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 5.6 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 800 mg | 17% | |
*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.
