A bean salad is a nutritious and colorful dish that combines various beans with fresh vegetables. So check out my complete mixed bean salad with red onion recipe.
It’s perfect as a side dish or a light meal, packed with protein and fiber.
The recipe is simple and can be customized with your favorite beans and vegetables. It’s a great option for meal prep or potlucks.
Colorful Ingredients
This mixed bean salad showcases a delightful array of ingredients that not only add visual appeal but also contribute to a nutritious meal.
Kidney beans, black beans, and chickpeas form the base of the salad, providing a hearty source of protein and fiber.
The addition of diced red onion and bell peppers introduces a satisfying crunch and a burst of color, making each bite enjoyable.
Preparation Made Simple
Preparing this salad is straightforward and quick, making it an ideal choice for busy days. Start by draining and rinsing the beans to ensure they are clean and ready to mix.
Chop the red onion and bell pepper into bite-sized pieces, and combine everything in a large bowl.
Creating the Vinaigrette
The dressing is a simple yet flavorful vinaigrette that ties the salad together.
Whisk together olive oil, red wine vinegar, garlic powder, salt, and pepper in a small bowl. This light dressing enhances the natural flavors of the beans and vegetables without overpowering them.
Chilling for Flavor
Once the salad is assembled, let it chill for at least 10 minutes. This resting time allows the flavors to meld beautifully, resulting in a more cohesive taste.
Whether served chilled or at room temperature, this salad is refreshing and satisfying.
Serving Suggestions
This mixed bean salad is versatile and can be enjoyed in various ways.
It works well as a side dish for grilled meats or can be served as a light meal on its own. For added flair, consider garnishing with fresh parsley, which not only enhances the presentation but also adds a hint of freshness.
Nutrition and Benefits
This salad is not only delicious but also packed with nutritional benefits.
With approximately 220 calories per serving, it provides a balanced mix of carbohydrates, protein, and healthy fats.
Incorporating this salad into your meals can contribute to a healthier diet, making it a great option for those looking to increase their intake of plant-based foods.
Easy Mixed Bean Salad Recipe
This salad features a mix of kidney beans, black beans, and chickpeas tossed with diced red onion, bell peppers, and a zesty vinaigrette. The recipe takes about 20 minutes to prepare and serves 4 people.
Ingredients
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium red onion, finely chopped
- 1 bell pepper (any color), diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Prepare the Beans: Drain and rinse the kidney beans, black beans, and chickpeas under cold water.
- Combine Ingredients: In a large bowl, combine the beans, chopped red onion, diced bell pepper, and parsley.
- Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, garlic powder, salt, and pepper.
- Toss the Salad: Pour the dressing over the bean mixture and toss gently to combine.
- Chill and Serve: Let the salad sit for at least 10 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Cook and Prep Times
- Prep Time: 10 minutes
- Total Time: 20 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 220kcal
- Fat: 10g
- Protein: 12g
- Carbohydrates: 28g
This recipe is part of my 33 Simple Flat Belly Lunch Ideas for a Healthier You. Just click that link to see all the amazing options!
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