Healthy Bean Salad Recipes

Ingredients

• 2 cup Cannellini Beans (drained, rinsed; no‑salt added)
• 1 piece Red Bell Pepper (seeded and diced)
• 0.5 piece Red Onion (peeled and finely chopped)
• 2 cup Dino Kale (stems removed, leaves chopped; curly kale can be used)
• 1 piece English Cucumber (diced; seedless or thin‑sliced if preferred)
• 2 tbsp Red Wine Vinegar (for tangy base)
• 1 tbsp Maple Syrup (pure, for subtle sweetness)
• 1 tsp Calabrian Chilies (chopped; adjust to taste)
• 0.5 tsp Salt (adjust to taste)
• 0.25 tsp Black Pepper (freshly ground)
• 1 pinch Garlic Powder (optional)
• 1 tbsp Roasted Garlic Oil (adds depth; can use extra‑virgin olive oil)

Instructions

1. Drain and Rinse Beans

   Place the canned cannellini beans in a colander, rinse under cold running water, and let drain completely.

   Time: PT2M

2. Prep the Vegetables

   Dice the red bell pepper, finely chop the red onion, remove kale stems and chop the leaves, and dice the English cucumber into bite‑size pieces.

   Time: PT10M

3. Make the Sweet‑Spicy Dressing

   In a small bowl, whisk together red wine vinegar, maple syrup, chopped Calabrian chilies, salt, black pepper, garlic powder (if using), and roasted garlic oil until emulsified.

   Time: PT3M

4. Combine Beans and Veggies

   Add the drained beans and all chopped vegetables to the mixing bowl. Pour the dressing over the top and toss gently until everything is evenly coated.

   Time: PT3M

5. Let Flavors Meld (Optional)

   Cover the bowl with plastic wrap and refrigerate for at least 30 minutes before serving.

   Time: PT30M

   Temperature: 4°C

6. Serve

   Give the salad a quick toss, taste for final seasoning, and serve chilled or at room temperature.

   Time: PT0M

Nutrition Facts

Calories

210

Protein

8 g

Carbohydrates

30 g

Fat

5 g

Fiber

8 g