Description
A quick, healthy, and flavorful bean salad inspired by Blue Zone principles. Packed with plant-based protein and fiber, it’s ready in just 10 minutes. Perfect for a light lunch or side dish.
Ingredients
Scale
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
- 1 (15-ounce) can kidney beans, rinsed and drained
- 1/2 cup finely chopped red onion
- 1/2 cup chopped cucumber
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
Instructions
- 1. In a large bowl, combine the rinsed and drained cannellini beans, chickpeas, and kidney beans.
- 2. Add the finely chopped red onion, chopped cucumber, chopped fresh parsley, and chopped fresh mint to the bowl with the beans.
- 3. In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, and garlic powder. Season with salt and freshly ground black pepper.
- 4. Pour the dressing over the bean and vegetable mixture.
- 5. Gently toss everything together until the beans and vegetables are evenly coated with the dressing.
- 6. Allow the salad to sit for at least 5 minutes before serving to let the flavors meld.
Notes
Store any leftover bean salad in an airtight container in the refrigerator for up to 3-4 days. This salad is best served cold or at room temperature and does not typically require reheating.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No Cook
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 cup
- Calories: Approximately 250-300 kcal per serving (varies based on exact ingredients)
- Sugar: Approximately 5-7g
- Sodium: Approximately 300-500mg (can vary based on canned bean sodium content)
- Fat: Approximately 10-15g
- Carbohydrates: Approximately 30-35g
- Fiber: Approximately 8-10g
- Protein: Approximately 10-12g