Description
A vibrant, protein-packed bean salad inspired by Blue Zone principles. Ready in just 10 minutes with no cooking required, it’s perfect for a quick lunch, side dish, or healthy meal.
Ingredients
Scale
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 can (15 ounces) cannellini beans, drained and rinsed
- 1 can (15 ounces) black beans, drained and rinsed
- 1 red bell pepper, finely diced
- 1/2 red onion, finely diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped (optional)
- 1/4 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1. In a large mixing bowl, combine the drained and rinsed chickpeas, cannellini beans, and black beans.
- 2. Add the finely diced red bell pepper and red onion to the bowl.
- 3. Stir in the chopped fresh parsley and cilantro (if using).
- 4. In a small separate bowl or a jar, whisk together the extra virgin olive oil, lemon juice, dried oregano, and garlic powder. Season generously with salt and freshly ground black pepper.
- 5. Pour the dressing over the bean and vegetable mixture.
- 6. Toss everything gently but thoroughly to ensure all ingredients are well-coated.
- 7. Taste and adjust seasonings as needed.
Notes
Store in an airtight container in the refrigerator for up to 3-4 days. Best enjoyed cold or at room temperature.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: Approx. 250-300 (estimate per serving)
- Sugar: Approx. 5-7g (estimate per serving)
- Sodium: Approx. 300-400mg (estimate per serving, varies by canned beans)
- Fat: Approx. 10-15g (estimate per serving)
- Carbohydrates: Approx. 30-35g (estimate per serving)
- Fiber: Approx. 8-10g (estimate per serving)
- Protein: Approx. 10-12g (estimate per serving)