Kidney Bean Salad [Healthy Recipe]
I’m excited to share a fresh and vibrant dish that’s perfect for any occasion: Healthy Kidney Beans Salad. This recipe is not only nutritious and filling but also incredibly flavorful, combining ingredients like kidney beans, colorful veggies, and a tangy dressing. It’s a great choice for a wholesome lunch or a light dinner, and you can whip it up in no time. Let’s dive into why you’ll absolutely love making and munching on this delightful salad!
Why Will You Love this Recipe?
- Nutrient-Rich and Satisfying: Kidney beans are a fantastic source of protein and fiber, making this salad both filling and nutritious. It’s packed with vitamins and minerals, thanks to the fresh vegetables included.
- Colorful and Appetizing: With ingredients like purple onion, red pepper, and bright tomatoes, this salad is as beautiful as it is delicious. It’s perfect for impressing guests or brightening up your mealtime.
- Simple and Quick to Prepare: This recipe is incredibly easy to put together. Just chop, mix, and season! It’s ideal for busy weekdays or when you need to prepare a meal ahead of time.
Recipe Variations
- Change Up the Dressing: Instead of apple cider vinegar and oil, try a lemon tahini dressing or a spicy vinaigrette to give the salad a different twist.
- Add More Crunch: Throw in some chopped celery or nuts like almonds or walnuts for extra texture and flavor.
- Boost the Protein: For an even heartier salad, add chopped boiled eggs, grilled chicken, or tofu. This makes it a complete meal that’s even more satisfying.
Tools You’ll Need
- Large Salad Bowl: You’ll need a big bowl to mix all your ingredients comfortably without spilling.
- Good Quality Knife: A sharp knife will make prepping your veggies a breeze.
- Grater: For the carrot, a grater will help you get the perfect texture to blend well with other ingredients.
Other Recipes You’ll Love
- Caramelized Onion and Mushroom
- Sweetgreen Buffalo Chicken Salad
- Soft Homemade Cornbread Without Cornmeal
- Pumpkin Chipotle Roasting Sauce
Healthy Kidney Bean Salad
This vegan Healthy Kidney Beans Salad is a wonderful way to enjoy a range of fresh flavors while sticking to a nutritious eating plan. Enjoy this delightful mix at your next meal!
Equipment
- 1 Grater
Ingredients
- 28 ounces kidney beans
- 1 purple onion
- 1 red bell pepper
- 1 large carrot or 2 small carrots
- 2 tomatoes
- 5 ounces sweet corn
- 1 teaspoon salt
- ½ teaspoon pepper
- 3 tablespoons apple cider vinegar
- 4 tablespoons oil (sunflower, olive or pumpkin seed)
Instructions
- Drain and rinse the kidney beans and place them in a large bowl.
- Grate the carrot and add it to the beans.
- Dice the purple onion, red bell pepper, and tomatoes, and add them to the bowl.
- Drain the sweet corn and mix it in with the other ingredients.
- Season with salt and pepper.
- Pour in the apple cider vinegar and your choice of oil.
- Mix everything thoroughly to combine the flavors. For the best taste, prepare the salad 2-3 hours before serving and keep it chilled in the fridge.
Nutrition
Serving: 1servingCalories: 351.4kcalCarbohydrates: 47.1gProtein: 15.6gFat: 12.6gSaturated Fat: 1.1gPolyunsaturated Fat: 3.8gMonounsaturated Fat: 7.3gTrans Fat: 0.05gSodium: 586.1mgPotassium: 924.2mgFiber: 13.8gSugar: 5.1gVitamin A: 2.541IUVitamin C: 16.4mgCalcium: 63.9mgIron: 5.1mg
