Low Fat Dense Bean Salad

Packed with protein, fiber, and vibrant flavors, this Low Fat Dense Bean Salad is a nutrient-rich dish that is as satisfying as it is simple to prepare. Featuring a colorful medley of canned chickpeas, black beans, and kidney beans combined with crisp bell peppers, juicy cherry tomatoes, and fresh herbs like parsley and cilantro, this salad delivers both texture and taste. A zesty lime and red wine vinegar dressing, spiced with garlic and cumin, ties the ingredients together beautifully while keeping it light and refreshing. Perfect as a quick side dish, a hearty vegetarian main, or a meal prep option, this no-cook recipe is ready in just 20 minutes and can be enjoyed chilled or at room temperature. A must-try for anyone looking for a healthy, low-fat salad option that doesn’t skimp on bold, delicious flavors!

Nutriscore Rating: 88/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 6

Ingredients

• 1 15-ounce can canned chickpeas
• 1 15-ounce can canned black beans
• 1 15-ounce can canned kidney beans
• 1 large red bell pepper
• 1 large yellow bell pepper
• 0.5 medium red onion
• 1 cup cherry tomatoes
• 0.5 cup fresh parsley
• 0.5 cup fresh cilantro
• 0.25 cup fresh lime juice
• 2 tablespoons extra virgin olive oil
• 2 tablespoons red wine vinegar
• 2 cloves garlic
• 1 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse and drain the canned chickpeas, black beans, and kidney beans thoroughly to remove excess salt.

Step 2

Chop the red and yellow bell peppers into small, bite-sized pieces.

Step 3

Finely dice the half medium red onion.

Step 4

Slice the cherry tomatoes in half.

Step 5

Chop the fresh parsley and cilantro leaves into small pieces, discarding thicker stems.

Step 6

In a large mixing bowl, combine the chickpeas, black beans, and kidney beans.

Step 7

Add the chopped bell peppers, diced red onion, halved cherry tomatoes, parsley, and cilantro to the bean mixture in the bowl.

Step 8

In a separate small bowl, prepare the dressing by whisking together the fresh lime juice, extra virgin olive oil, red wine vinegar, minced garlic cloves, ground cumin, salt, and black pepper.

Step 9

Pour the dressing over the salad and toss everything together thoroughly, ensuring all ingredients are well-coated.

Step 10

Let the salad sit for at least 10 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(2056.7g)

Amount per serving	% Daily Value*
Calories	1885.5

Total Fat 40.5g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 0.8g
Cholesterol 0mg	0%
Sodium 4969.3mg	0%
Total Carbohydrate 297.7g	0%
Dietary Fiber 96.3g	0%
Total Sugars 26.8g
Protein 96.0g	0%

Vitamin D 0IU	0%
Calcium 661.8mg	0%
Iron 34.5mg	0%
Potassium 6089.0mg	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: 18.8%

Protein: 19.8%

Carbs: 61.4%