Tangy Four Bean Salad

Bright, colorful, and packed with plant-based goodness, Tangy Four Bean Salad is the perfect balance of vibrant flavors and wholesome nutrition. Featuring a hearty mix of green beans, kidney beans, chickpeas, and black beans, this salad is elevated with crisp red bell peppers, zesty red onions, and fresh parsley, all coated in a tangy homemade dressing made with olive oil, apple cider vinegar, Dijon mustard, and a touch of sweetness from honey or maple syrup. Ready in under 30 minutes, this versatile dish can be served chilled or at room temperature, making it ideal for picnics, potlucks, or as a refreshing side dish to complement any meal. Plus, with a short prep time and bold ingredients, it’s the ultimate go-to recipe for anyone seeking a high-protein, fiber-rich salad that doesn’t skimp on flavor.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 6

Ingredients

• 200 grams Green beans
• 400 grams Kidney beans
• 400 grams Chickpeas (garbanzo beans), cooked or canned
• 400 grams Black beans, cooked or canned
• 1 medium Red bell pepper, diced
• 1 small Red onion, finely chopped
• 30 grams Fresh parsley, chopped
• 60 ml Olive oil
• 45 ml Apple cider vinegar
• 10 grams Dijon mustard
• 15 ml Honey or maple syrup
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Bring a medium pot of water to a boil. Trim the ends of the green beans and cut them into bite-sized pieces (about 1-inch long). Blanch the green beans in the boiling water for 3-4 minutes, then immediately transfer them to a bowl of ice water to stop the cooking process. Once cooled, drain the green beans and set aside.

Step 2

If using canned kidney beans, chickpeas, and black beans, rinse and drain them thoroughly in a colander. Set aside to remove excess water.

Step 3

In a large mixing bowl, combine the blanched green beans, kidney beans, chickpeas, black beans, diced red bell pepper, chopped red onion, and parsley.

Step 4

In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey (or maple syrup), salt, and black pepper to create the tangy dressing.

Step 5

Pour the dressing over the bean and vegetable mixture. Toss well to coat everything evenly.

Step 6

Cover the salad and refrigerate for at least 1 hour before serving to allow the flavors to meld together. This step can be done up to a day in advance.

Step 7

Serve chilled or at room temperature as a side dish or a light main course!

Nutrition Facts

Serving size	1753.4 grams (1753.4g)

Amount per serving	% Daily Value*
Calories	2057

Total Fat 73.40g	94%
Saturated Fat 11.00g	55%
Polyunsaturated Fat 5.60g
Cholesterol 0mg	0%
Sodium 5385mg	234%
Total Carbohydrate 286.70g	104%
Dietary Fiber 83.30g	298%
Total Sugars 54.20g
Protein 84.90g	170%

Vitamin D 0IU	0%
Calcium 761mg	59%
Iron 30mg	165%
Potassium 4506mg	96%

*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: 30.8%

Protein: 15.8%

Carbs: 53.4%