Heart-Healthy Dense Bean Salad

Vibrant, wholesome, and loaded with nutrients, this Heart-Healthy Dense Bean Salad is a flavorful way to nourish your body while satisfying your taste buds. Bursting with a trio of protein-packed beans—chickpeas, kidney beans, and black beans—this salad is elevated by the crunch of fresh red and yellow bell peppers, the sweetness of cherry tomatoes, and the zesty kick of red onion. Tossed in a tangy apple cider vinaigrette sweetened with a hint of honey and seasoned with Dijon mustard and garlic, every bite is a harmonious medley of taste and texture. This no-cook recipe comes together in just 20 minutes and is perfect for meal prep, picnics, or as a nutrient-dense side dish to your favorite entree. Packed with fiber, plant protein, and heart-healthy fats, it’s a deliciously simple way to support your health. Serve it chilled for the ultimate refreshing meal!

Nutriscore Rating: 87/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 6

Ingredients

• 1 can (15 oz) canned chickpeas
• 1 can (15 oz) canned kidney beans
• 1 can (15 oz) canned black beans
• 1 red bell pepper
• 1 yellow bell pepper
• 0.5 red onion
• 1 cup cherry tomatoes
• 0.5 cup chopped fresh parsley
• 3 tablespoons extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon honey
• 1 teaspoon Dijon mustard
• 1 minced garlic clove
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Drain and rinse the canned chickpeas, kidney beans, and black beans thoroughly under cold water. Place them in a large mixing bowl.

Step 2

Dice the red bell pepper and yellow bell pepper into small pieces. Add them to the bowl with the beans.

Step 3

Finely chop the red onion and add it to the bowl.

Step 4

Halve the cherry tomatoes and include them in the mix.

Step 5

Chop the fresh parsley and add it to the bowl with the vegetables and beans.

Step 6

In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, honey, Dijon mustard, minced garlic, salt, and black pepper to make the dressing.

Step 7

Pour the dressing over the bean and vegetable mixture. Toss everything together gently until well combined.

Step 8

Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld.

Step 9

Before serving, give the salad a gentle toss and adjust the seasoning if necessary.

Step 10

Serve chilled and enjoy your heart-healthy dense bean salad.

Nutrition Facts

Serving size	(1932.4g)

Amount per serving	% Daily Value*
Calories	1987.7

Total Fat 54.7g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 0.8g
Cholesterol 0mg	0%
Sodium 5074.2mg	0%
Total Carbohydrate 292.4g	0%
Dietary Fiber 94.6g	0%
Total Sugars 31.0g
Protein 94.2g	0%

Vitamin D 0IU	0%
Calcium 613.6mg	0%
Iron 32.1mg	0%
Potassium 5763.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.1%

Protein: 18.5%

Carbs: 57.4%