Print

Rainbow Bean Salad

Rainbow Bean Salad
Print Recipe

The Rainbow Bean Salad is a vibrant, nutritious, and colorful salad combining a variety of beans with fresh vegetables and a zesty lemon-olive oil dressing. Easy to prepare in under 20 minutes, this salad is rich in plant-based protein and fiber, making it a satisfying meal or a lively side dish suitable for all seasons and easily customizable to your taste.

Ingredients

Scale

Beans

  • 1 cup mixed beans (kidney beans, chickpeas, black beans, green beans)

Vegetables

  • 1/2 cup red bell pepper, roughly chopped
  • 1/2 cup yellow bell pepper, roughly chopped
  • 1/2 cup green bell pepper, roughly chopped
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely diced
  • 2 tbsp fresh herbs (cilantro or parsley), finely chopped

Dressing

  • 2 tbsp fresh lemon juice
  • 3 tbsp extra virgin olive oil
  • Salt, to taste
  • Black pepper, to taste

Optional Variations

  • 1/4 cup toasted nuts or seeds (almonds, pumpkin seeds, sunflower seeds)
  • 1 diced jalapeño or a pinch of cayenne pepper (for spice)
  • Avocado chunks or avocado oil (for vegan/keto variation)
  • Substitute beans: cannellini or butter beans
  • Alternative dressings: balsamic vinegar or honey-mustard dressing

Instructions

  1. Prepare the beans: Drain and rinse canned beans thoroughly to remove excess salt and canning liquid. If using fresh green beans, blanch them for 2-3 minutes until tender-crisp and then shock in cold water to preserve their color.
  2. Chop the vegetables: Roughly chop red, yellow, and green bell peppers. Halve the cherry tomatoes and finely dice the red onion. Finely chop the fresh herbs like cilantro or parsley to release their flavor without overpowering the salad.
  3. Make the dressing: In a small bowl, whisk together fresh lemon juice, extra virgin olive oil, salt, and black pepper until well combined. Taste and adjust seasoning to brighten the flavors according to your preference.
  4. Combine everything: In a large bowl, gently toss the prepared beans, chopped vegetables, and herbs with the dressing. Mix lightly to ensure each ingredient keeps its shape and texture without mashing the beans.
  5. Chill and serve: Allow the salad to rest in the refrigerator for at least 15 minutes to let the flavors meld beautifully. Serve chilled or at room temperature for the best taste experience.

Notes

  • Use fresh ingredients: Fresh vegetables and herbs make all the difference in flavor and texture.
  • Rinse canned beans well: This cuts down sodium and removes any unwanted flavors from the cans.
  • Balance acidity: Adjust lemon juice gradually to avoid overpowering the salad, adding more if you want extra zing.
  • Serve immediately or chill: For crunchier texture serve right away; chilling enhances flavor mingling.
  • Experiment with herbs: Don’t limit yourself to parsley and cilantro; basil or mint can add exciting new dimensions.

Nutrition

Keywords: rainbow bean salad, healthy salad, bean salad, vegetarian, vegan, high protein, fiber-rich, easy salad, colorful salad, plant-based protein

Find it online: https://mealsbymary.com/rainbow-bean-salad/