Description
Rainbow bean salad celebrates Mediterranean flavors with crisp vegetables and protein-packed legumes. Zesty herbs and tangy vinaigrette elevate this refreshing dish you’ll crave all summer long.
Ingredients
Scale
- 1 can (15 oz/425 g) black beans, drained & rinsed
- 1 can (15 oz/425 g) chickpeas (garbanzo beans), drained & rinsed
- 1 can (15 oz/425 g) kidney beans, drained & rinsed
- ½ cup red bell pepper, diced
- ½ cup yellow bell pepper, diced
- ½ cup orange bell pepper, diced
- 1 cup cherry tomatoes, halved
- ½ cup red onion, finely chopped
- ½ cup cucumber, diced
- ½ cup sweet corn (fresh, frozen, or canned)
- ¼ cup fresh parsley or cilantro, chopped
- ¼ cup olive oil
- 3 tablespoons fresh lemon juice (or lime juice)
- 1 tablespoon red wine vinegar
- 1 teaspoon honey or maple syrup (for balance)
- 1 teaspoon Dijon mustard
- 1 teaspoon garlic powder
- ½ teaspoon ground cumin
- ½ teaspoon paprika
- Salt & black pepper, to taste
Instructions
- Preparation: Combine black beans, chickpeas, kidney beans, cherry tomatoes, bell peppers, red onion, cucumber, corn kernels, and fresh parsley in a large mixing bowl, creating a colorful and nutritious foundation for the salad.
- Dressing Creation: Whisk extra virgin olive oil, lemon juice, red wine vinegar, honey, Dijon mustard, garlic powder, cumin, paprika, salt, and pepper until the mixture forms a smooth, well-blended vinaigrette that will infuse the salad with vibrant flavors.
- Marination: Pour the dressing over the bean and vegetable mixture, gently tossing to ensure every ingredient is thoroughly coated. Let the salad rest for 15-20 minutes, allowing the flavors to meld and intensify, creating a harmonious and robust taste profile.
- Serving: Present the rainbow bean salad chilled or at room temperature, showcasing a visually appealing and nutritionally dense dish that offers a delightful combination of textures and Mediterranean-inspired flavors.
Notes
- Optimize Bean Texture: Rinse canned beans thoroughly to remove excess sodium and improve digestibility, ensuring a cleaner, fresher taste.
- Balance Dressing Intensity: Adjust vinegar and lemon juice quantities to match personal preference, preventing the salad from becoming too acidic or overwhelming.
- Customize Dietary Needs: Swap honey with agave nectar for vegan options or use low-sodium alternatives for heart-healthy diets.
- Enhance Flavor Depth: Let salad marinate longer (up to 2 hours) in refrigerator to allow ingredients to develop richer, more complex taste profiles.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Appetizer, Snacks
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 7
- Calories: 210
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 0 mg