In today’s fast-paced world, having a nutritious and filling meal that’s quick to prepare is essential. For those looking for a wholesome, plant-based option, a bean salad is the perfect solution. Lina Vexley, an advocate of healthy eating, shares her easy-to-make, nutrient-packed dense bean salad recipe. Packed with protein, fiber, and essential vitamins, this salad is ideal for a quick meal or a healthy snack. Featuring a variety of beans, fresh vegetables, and a zesty dressing, it’s the perfect addition to any meal or an energizing snack for a busy day.
Healthy & Filling Dense Bean Salad
Ingredients
- 1 cup canned chickpeas drained and rinsed
- 1 cup canned black beans drained and rinsed
- 1 cup canned kidney beans drained and rinsed
- 1 cup corn kernels fresh or frozen
- 1 cup cherry tomatoes halved
- 1/2 cup red onion finely chopped
- 2 tbsp olive oil
- 1 tbsp lime juice
- 1 tbsp cumin
- 1/2 tsp chili powder
- 1/2 tsp garlic powder
- 1/4 tsp salt
Instructions
- In a large bowl, combine the chickpeas, black beans, kidney beans, corn kernels, cherry tomatoes, and red onion.
- In a small bowl, whisk together olive oil, lime juice, cumin, chili powder, garlic powder, and salt to make the dressing.
- Pour the dressing over the bean mixture and toss gently to coat all the ingredients.
- Serve immediately, or refrigerate for 30 minutes to allow the flavors to marinate.
Notes
Nutrition
How to Make the Recipe
Begin by preparing all the ingredients. Drain and rinse the chickpeas, black beans, and kidney beans thoroughly. In a large bowl, combine these beans with corn kernels, halved cherry tomatoes, and finely chopped red onion. This mixture of beans and vegetables will form the base of your hearty salad.
In a small bowl, whisk together olive oil, lime juice, cumin, chili powder, garlic powder, and salt to create a flavorful dressing. Once the dressing is ready, pour it over the bean and vegetable mixture, then toss gently to coat all the ingredients evenly.
This salad can be enjoyed immediately, or you can refrigerate it for 30 minutes to allow the flavors to marinate and develop. It’s a versatile dish that can be served as a main course or as a side salad for your meals.
Conclusion
This healthy and filling dense bean salad is a powerhouse of protein, fiber, and essential nutrients. With a variety of beans and fresh vegetables, it offers both taste and texture in every bite. Whether you’re looking for a quick meal or a nutritious snack, this salad is the perfect solution. It’s easy to prepare, customizable, and can be made ahead of time for convenience. Packed with flavor and nourishment, it’s sure to become a staple in your healthy eating routine.