Are you looking for a quick, healthy, and incredibly flavorful meal prep idea? Look no further! This dense bean salad recipe is packed with protein, fiber, and vibrant flavors, making it perfect for lunchboxes, potlucks, or a satisfying light dinner. It's surprisingly easy to make, requiring minimal cooking time, and offers incredible versatility for customization. This healthy meal is a perfect example of delicious dishes achievable with homemade cooking.
Ingredients:
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 1 (15-ounce) can kidney beans, rinsed and drained
- 1 (15-ounce) can black beans, rinsed and drained
- 1 red bell pepper, diced
- 1/2 cup red onion, finely chopped
- 1/2 cup chopped fresh cilantro
- 1/4 cup chopped fresh parsley
- 1 jalapeño pepper, seeded and minced (optional, for spice)
For the Dressing:
- 1/4 cup extra virgin olive oil
- 3 tablespoons lime juice
- 2 tablespoons red wine vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and freshly ground black pepper to taste
Instructions:
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Combine the beans and vegetables: In a large bowl, combine the rinsed and drained cannellini beans, kidney beans, and black beans. Add the diced red bell pepper, red onion, cilantro, parsley, and jalapeño (if using).
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Prepare the dressing: In a small bowl, whisk together the olive oil, lime juice, red wine vinegar, honey (or maple syrup), cumin, smoked paprika, salt, and pepper.
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Dress the salad: Pour the dressing over the bean mixture and toss gently to coat everything evenly.
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Chill and serve: Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. This step is crucial for a truly delicious and well-balanced salad. Serve chilled and enjoy!
Cooking Tips for the Best Bean Salad:
- Don't over-dress: Start with less dressing and add more to taste. You can always add more, but you can't take it away!
- Spice it up: Adjust the amount of jalapeño to control the heat level. A pinch of cayenne pepper can also add a nice kick.
- Add some crunch: Toasted pepitas, sunflower seeds, or chopped walnuts add a delightful textural contrast.
- Get creative with veggies: Feel free to experiment with other vegetables like corn, chopped cucumbers, or avocado.
Variations on this Easy Recipe:
- Mediterranean twist: Add crumbled feta cheese, Kalamata olives, and sun-dried tomatoes.
- Southwestern flair: Incorporate corn, black olives, and a sprinkle of chili powder.
- Mexican fiesta: Add diced mango, avocado, and a squeeze of fresh orange juice to the dressing.
Nutritional Information (per serving, approximate):
This information is an estimate and may vary based on specific ingredients and portion sizes.
- Calories: Approximately 250-300
- Protein: 10-12 grams
- Fiber: 8-10 grams
This dense bean salad is a perfect example of easy recipes that deliver big on flavor and nutrition. It's a versatile and satisfying meal that's perfect for busy weeknights or meal prepping for the week ahead. It's a delicious and healthy addition to your quick dinner ideas repertoire. Enjoy!