Hey there, my foodie friends! Today, I’m thrilled to share one of my go-to recipes—the vibrant and refreshing Mixed Bean Salad! This salad isn’t just a pretty face; it’s packed with nutritious goodness and a medley of flavors that truly dance on your palate. I love this dish because it’s so versatile; you can enjoy it as a side, a light meal, or even take it to your next potluck (trust me, people will be asking for seconds). Plus, it’s the perfect way to clean out the pantry and get that wholesome goodness in without spending ages in the kitchen.
I remember the first time I made this salad; I was prepping for a summer barbecue. I needed something that would be quick, crowd-pleasing, and healthy. This Mixed Bean Salad was born out of necessity, but it has since become a summer staple in my house. The vibrant colors and fresh herbs never fail to grab attention, and it’s so easy to make that I often have my friends join in for some chopping and mixing! Let’s jump into the goodness, shall we?
What’s in Mixed Bean Salad?
This salad is as colorful as a summer garden and has ingredients that are not only delicious but also loaded with nutrients:
Kidney Beans: These lovely legumes are not just for chili! They provide protein and fiber, keeping you fuller for longer. A low-sodium canned variety is perfect here.
Chickpeas: Nutty and versatile, chickpeas add a delightful texture. Plus, they’re packed with protein, which makes this salad more satisfying.
Black Beans: These beauties add a delicious earthiness to the dish. Like kidney beans, they are also high in fiber and protein, making for a nourishing meal option.
White Beans (Cannellini or Navy): These creamy beans elevate the salad with a smooth texture. They’re a great source of protein and also rich in iron.
Cucumber: Crunchy and refreshing, cucumber not only adds a satisfying bite but also helps keep the salad light.
Cherry Tomatoes: Sweet and juicy, they add a pop of color and a burst of flavor with every bite.
Red Onion: For that zesty kick! Just a little fineness in chopping helps mellow its flavor while still giving that crisp bite.
Fresh Parsley and Basil: These herbs are the stars that bring the salad to life! They add freshness and a fragrant touch that balances out the beans beautifully.
Sun-Dried Tomatoes: These add a chewy texture and rich, concentrated flavor. They really kick this salad up a notch!
Olive Oil and Lemon Juice: For dressing, keeping it simple with this combination allows the ingredients to shine. A drizzle of good-quality olive oil, paired with bright lemon juice, gives the perfect zesty finish.
Salt and Pepper: To taste! A little seasoning helps to enhance all those wonderful flavors.
Is Mixed Bean Salad Good for You?
You bet it is! This salad is not only an explosion of flavor but also a powerhouse of nutrients.
– Protein: Thanks to the beans, you’re getting a solid amount of protein, making it an excellent choice for vegetarian meals or post-workout nourishment.
– Fiber: The fiber from beans helps with digestion and keeps you feeling full, which is a bonus when you’re on a health kick!
– Vitamins and Minerals: The veggies in this salad are packed with vitamins A and C, calcium, and iron. The herbs like parsley and basil not only add flavor but also offer health benefits such as antioxidants.
However, if you’re watching your sodium intake, opt for low-sodium canned beans and add salt sparingly to keep it heart-healthy.
Ingredients
This delightful salad serves about 6 people. Here’s what you’ll need:
– 1 can (15 oz) kidney beans, drained and rinsed
– 1 can (15 oz) chickpeas, drained and rinsed
– 1 can (15 oz) black beans, drained and rinsed
– 1 can (15 oz) white beans (such as cannellini or navy beans), drained and rinsed
– 1 cucumber, diced
– 1/2 cup cherry tomatoes, halved
– 1/4 red onion, finely chopped
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh basil, chopped
– 1/4 cup sun-dried tomatoes, chopped
– 3 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
How to Make Mixed Bean Salad?
Ready to whip this up? Let’s get cooking!
1. In a large mixing bowl, combine the kidney beans, chickpeas, black beans, and white beans. Make sure they’re all well-drained and rinsed.
2. Add in the diced cucumber, halved cherry tomatoes, chopped red onion, parsley, basil, and sun-dried tomatoes. Just look at those colors!
3. In a small bowl, whisk together the olive oil, lemon juice, and a pinch of salt and pepper.
4. Pour that zesty dressing over the bean mixture and give it a gentle toss to combine, ensuring all the gorgeous ingredients are nicely coated.
5. Allow the salad to sit for at least 15 minutes; this lets all those delightful flavors meld together. For an extra refreshing touch, you can chill it in the fridge for about an hour.
6. Finally, serve your Mixed Bean Salad chilled or at room temperature. Enjoy it as a side or light meal—really, it’s versatile!
Serve it Up in Style!
This salad is fantastic as is, but you can always fancy it up! Try serving it over a bed of greens or paired with grilled chicken or fish for a heartier meal. If you’re looking to spice things up, consider adding a sprinkle of feta cheese or some sliced olives.
I can promise you, once you whip up this Mixed Bean Salad, you’ll find yourself making it again and again. It’s delicious, adaptable, and perfect for any occasion. Don’t forget to share your experience with me; I absolutely love hearing about your culinary adventures! Happy cooking!
