Low Sodium Dense Bean Salad

Bursting with vibrant colors and wholesome ingredients, this Low Sodium Dense Bean Salad is a heart-healthy, flavor-packed side dish that’s perfect for any occasion. Featuring a trio of no-salt-added kidney, black, and garbanzo beans paired with crisp bell peppers, juicy cherry tomatoes, refreshing cucumber, and aromatic parsley, this salad delivers a satisfying crunch in every bite. The zesty homemade dressing, made with olive oil, red wine vinegar, lemon juice, and a touch of garlic and oregano, ties everything together without the need for added salt. Ready in just 20 minutes and requiring no cooking, this savory and nutrient-dense bean salad is the ultimate choice for meal prepping, potlucks, or light lunches. Low in sodium but high in taste, it's a must-try for those seeking healthy, flavorful options. Serve chilled and enjoy a wholesome, plant-based dish that keeps you energized and satisfied!

Nutriscore Rating: 89/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 6

Ingredients

• 1 can (15 ounces) canned no-salt-added kidney beans
• 1 can (15 ounces) canned no-salt-added black beans
• 1 can (15 ounces) canned no-salt-added garbanzo beans
• 1 medium red bell pepper, chopped
• 1 medium yellow bell pepper, chopped
• 1 medium cucumber, diced
• 0.5 medium red onion, finely chopped
• 1.5 cup cherry tomatoes, halved
• 0.5 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 2 cloves garlic, minced
• 0.5 teaspoon ground black pepper
• 1 teaspoon dried oregano

Directions

Step 1

Drain and rinse the canned kidney beans, black beans, and garbanzo beans thoroughly to remove any excess sodium.

Step 2

In a large mixing bowl, combine the rinsed beans, chopped red bell pepper, chopped yellow bell pepper, diced cucumber, chopped red onion, halved cherry tomatoes, and chopped fresh parsley.

Step 3

In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, ground black pepper, and dried oregano to create the dressing.

Step 4

Pour the dressing over the bean and vegetable mixture, then gently toss to combine, ensuring all ingredients are well coated with the dressing.

Step 5

Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.

Step 6

Before serving, taste and adjust seasoning if necessary, although additional salt is not recommended for this low-sodium dish.

Step 7

Serve chilled or at room temperature. Enjoy your healthy, flavorful, and satisfying Low Sodium Dense Bean Salad.

Nutrition Facts

Serving size	(2216.5g)

Amount per serving	% Daily Value*
Calories	1751.5

Total Fat 54.6g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 165.9mg	0%
Total Carbohydrate 249.7g	0%
Dietary Fiber 74.7g	0%
Total Sugars 34.4g
Protein 79.1g	0%

Vitamin D 0IU	0%
Calcium 807.3mg	0%
Iron 30.7mg	0%
Potassium 5691.3mg	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: 27.2%

Protein: 17.5%

Carbs: 55.3%