Description
This vibrant dense bean salad is a colorful and nutritious dish that’s perfect for any occasion. It’s protein-packed, bursting with flavor and texture, and is a delightful addition to healthy recipes. Ideal for quick lunches, potlucks, or vegetarian meals.
Ingredients
Units
Scale
Canned Beans
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) kidney beans, rinsed and drained
- 1 can (15 oz) chickpeas, rinsed and drained
Vegetables
- 1 cup bell peppers, chopped
- 1 cup sweet corn (canned or frozen)
- 1/2 cup red onion, finely chopped
Herbs and Seasonings
- 1/4 cup fresh cilantro or parsley, chopped
- 2 tablespoons lime juice
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Prepare the Ingredients: Start by rinsing and draining the canned beans to remove excess sodium. Chop the bell peppers, red onion, and any other veggies you’re using into bite-sized pieces.
- Combine the Ingredients: In a large mixing bowl, combine the beans, bell peppers, corn, red onion, and any herbs you are using. Toss everything together to mix well.
- Dress the Salad: In a small bowl, whisk together the lime juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss again until everything is well coated.
- Chill and Serve: For the best flavor, refrigerate the salad for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Notes
- Use fresh ingredients for the best flavors.
- Don’t skip the dressing; it’s key to tying flavors together.
- Experiment with textures by adding crunchy nuts or seeds.
- Let the salad marinate for enhanced flavors.
- Make it ahead; it keeps well for a day or two.
Nutrition
- Serving Size: 1 cup
- Calories: 200
- Sugar: 3g
- Sodium: 300mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg