Low Sodium Colorful Bean Medley

Brighten up your table with this vibrant and heart-healthy Low Sodium Colorful Bean Medley! Packed with four types of no-salt-added beans—kidney, black, cannellini, and garbanzo—this dish is a high-protein, low-sodium dream. Diced red and yellow bell peppers, red onion, and a medley of fresh parsley and cilantro add an irresistible burst of color and freshness. Tossed in a zesty dressing of olive oil, lime juice, garlic, and ground cumin, this quick and easy 15-minute recipe is perfect as a refreshing side dish or a protein-rich vegan main course. Whether you’re meal-prepping or hosting a crowd, this chilled bean salad is a flavorful, nutrient-packed option you can feel great about serving.

Nutriscore Rating: 91/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 6

Ingredients

• 1 can (15 ounces), drained and rinsed canned no-salt-added kidney beans
• 1 can (15 ounces), drained and rinsed canned no-salt-added black beans
• 1 can (15 ounces), drained and rinsed canned no-salt-added cannellini beans
• 1 can (15 ounces), drained and rinsed canned no-salt-added garbanzo beans (chickpeas)
• 1 medium, diced red bell pepper
• 1 medium, diced yellow bell pepper
• 0.5 medium, finely chopped red onion
• 0.5 cup, chopped fresh parsley
• 0.25 cup, chopped fresh cilantro
• 3 tablespoons olive oil
• 2 tablespoons fresh lime juice
• 1 teaspoon ground cumin
• 0.5 teaspoon freshly ground black pepper
• 2 cloves minced garlic

Directions

Step 1

Drain and rinse all the canned beans to remove excess starch and sodium. Place them in a large mixing bowl.

Step 2

Add the diced red and yellow bell peppers, chopped red onion, parsley, and cilantro to the bowl with the beans.

Step 3

In a small mixing bowl, combine olive oil, lime juice, ground cumin, black pepper, and minced garlic. Whisk together to form the dressing.

Step 4

Pour the dressing over the bean and vegetable mixture. Gently toss all ingredients together until well mixed and evenly coated with the dressing.

Step 5

Cover the bowl with plastic wrap or a lid and let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.

Step 6

Before serving, give the bean medley a final stir. Taste and adjust seasoning if necessary, keeping in mind to keep it low sodium.

Step 7

Serve as a refreshing side dish or a hearty main meal.

Nutrition Facts

Serving size	(2185.5g)

Amount per serving	% Daily Value*
Calories	2017.2

Total Fat 55.2g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 257.1mg	0%
Total Carbohydrate 295.6g	0%
Dietary Fiber 87.1g	0%
Total Sugars 17.0g
Protein 95.7g	0%

Vitamin D 0IU	0%
Calcium 720.3mg	0%
Iron 31.1mg	0%
Potassium 5378.5mg	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: 18.6%

Carbs: 57.3%