Mix bean salad is a nutritious and flavorful dish that combines various types of beans with fresh vegetables and herbs, creating a colorful and satisfying medley of textures and tastes. This versatile salad can be customized to suit individual preferences and is an excellent choice for those seeking a healthy and protein-rich meal.
A variety of beans such as kidney beans, black beans, chickpeas, and pinto beans are commonly used. These beans contribute not only to the salad’s heartiness but also provide a good source of protein, fiber, and essential nutrients.
When using canned beans, drain them and rinse under cold water before tossing with the other salad ingredients. Rinsing the beans helps reduce the sodium content, making the overall dish healthier, especially for individuals who are watching their salt intake. It also helps remove excess starch from the surface. This can prevent the beans from becoming too sticky and gummy in the salad.
Ingredients:
For the Salad:
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) kidney beans, rinsed and drained
- 1 can (15 oz) chickpeas (garbanzo beans), rinsed and drained
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro or parsley, chopped
For the Dressing:
- 1/4 cup extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- Squeeze of lemon juice
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- Sugar to taste
- Salt and pepper to taste
Instructions:
- Prepare the Beans:
- Rinse and drain the beans and chickpeas under cold water. Allow them to drain thoroughly.
- Combine Ingredients:
- In a large mixing bowl, combine the beans, chickpeas, cherry tomatoes, cucumber, red onion, and chopped cilantro or parsley.
- Prepare the Dressing:
- In a small bowl, whisk together the olive oil, balsamic vinegar, lemon juice, minced garlic, Dijon mustard, sugar, salt, and pepper. Adjust the seasoning to taste.
- Toss the Salad:
- Pour the dressing over the bean and vegetable mixture. Gently toss the salad until all ingredients are well coated with the dressing.
- Chill and Serve:
- Refrigerate the mix bean salad for at least 30 minutes to allow the flavors to meld. This salad is better served chilled.
- Serve and Enjoy:
- Before serving, give the salad a final toss. Garnish with additional fresh herbs if desired.
Optional Additions and Variations:
- Add diced avocado for creaminess.
- Sprinkle feta or cotija cheese for added flavor.
- Experiment with different herbs and spices to suit your taste preferences.
- For a spicy kick, diced jalapeños can be added.
- Quinoa or couscous can be incorporated for added protein and substance.
This salad can be enjoyed as a side dish alongside grilled chicken, fish, or any protein of your choice. The combination of the protein and the salad provides a well-balanced and satisfying meal. This salad is not only delicious and satisfying but also a nutritious choice for those looking to incorporate more plant-based proteins and fiber into their diet.
