Looking for a refreshing and nutritious dish that bursts with flavor? This colorful 7 bean salad is the perfect choice! Packed with protein and a medley of textures, it’s a fantastic option for lunch, dinner, or as a side for your summer barbecue.
This salad is not just healthy; it’s a feast for the eyes! The vibrant colors of the various beans combined with fresh veggies create a beautiful presentation. Plus, the zesty dressing ties everything together, making each bite delightful!
A Protein-Packed 7 Bean Salad
This 7 bean salad offers a satisfying blend of nutrition and flavor, making it an ideal dish for various occasions. Featuring seven different types of beans, it brings protein-rich goodness to the table alongside a colorful array of fresh vegetables.
It’s a versatile option, whether you’re preparing meals for the week or hosting a gathering. The combination of textures and tastes in each bite ensures everyone will enjoy this salad.
Ingredients That Shine
The vibrant mix of beans—kidney, black, garbanzo, pinto, navy, and cannellini—creates a beautiful presentation. Each type adds its unique flavor and nutritional benefits.
Complementing the beans are diced red bell peppers, chopped green beans, and sweet corn, which provide crunch and sweetness. A sprinkle of fresh parsley not only brightens up the dish visually but also adds a fresh, herbaceous note.
Simple Preparation Steps
Prepping this salad is straightforward and quick. Start by rinsing and draining the beans, ensuring they’re ready to be combined. Then, chop the vegetables and herbs to create a colorful medley.
The dressing, made from olive oil, red wine vinegar, lemon juice, and garlic powder, enhances the flavors without overpowering the salad. Mixing the ingredients is a breeze—just toss them together and refrigerate briefly to allow the flavors to meld beautifully.
Perfect for Any Occasion
This 7 bean salad is incredibly versatile. It can be served as a light lunch, an accompaniment to grilled meats, or a delightful side at a summer barbecue.
Its refreshing nature and vibrant presentation make it a hit at gatherings, ensuring it stands out on the buffet table. Plus, it keeps well in the fridge, making it an excellent option for meal prep.
Nutritional Benefits
Besides being visually appealing, this salad is packed with nutritional benefits. With roughly 180 calories per serving, it provides a healthy balance of macronutrients.
The rich protein content, combined with fiber from the beans and vegetables, helps keep you full and satisfied. It’s a great way to incorporate more plant-based ingredients into your diet.
Serving and Enjoying
When it’s time to serve, give the salad a gentle toss to redistribute the dressing. The freshness of the ingredients pairs wonderfully with summer outings or family dinners.
Each bite is a burst of color and flavor, making this salad not just a dish but an enjoyable experience. It’s a wonderful way to celebrate seasonal produce and healthy eating!
A Protein-Packed 7 Bean Salad
This 7 bean salad is a hearty mix that combines seven different types of beans, fresh vegetables, and a tangy dressing. It’s refreshing, protein-rich, and perfect for meal prep or entertaining guests.
Ingredients
- 1 cup canned kidney beans, rinsed and drained
- 1 cup canned black beans, rinsed and drained
- 1 cup canned garbanzo beans (chickpeas), rinsed and drained
- 1 cup canned pinto beans, rinsed and drained
- 1 cup canned navy beans, rinsed and drained
- 1 cup canned cannellini beans, rinsed and drained
- 1 cup green beans, trimmed and chopped
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1 cup corn (fresh or canned)
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Combine the beans: In a large mixing bowl, add all the rinsed and drained beans along with the chopped green beans, red bell pepper, red onion, corn, and parsley.
- Make the dressing: In a separate small bowl, whisk together olive oil, red wine vinegar, lemon juice, garlic powder, salt, and pepper until well combined.
- Combine salad and dressing: Pour the dressing over the bean mixture and toss gently until everything is evenly coated.
- Chill: Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.
- Serve: Toss again before serving and enjoy your vibrant 7 bean salad!
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 30 minutes (including chill time)
- Servings: 6 servings
- Calories: 180kcal
- Fat: 8g
- Protein: 10g
- Carbohydrates: 22g