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Protein-Packed Mixed Bean Salad in 15 Minutes!

Mixed Bean Salad Recipe

This refreshing mixed bean salad is protein-packed, colorful, and full of bold Mediterranean flavors. It’s quick to prepare, perfect for meal prep, and ideal for healthy lunches or sides.
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Course: Salad, Side Dish
Cuisine: American, Mediterranean
Prep Time: 15 minutes
Total Time: 15 minutes
Calories: 167kcal
Author: Jacob Allen
Servings: 5

Equipment

  • Large mixing bowl
  • Chopping board
  • Sharp Knife
  • Measuring cups and spoons
  • Whisk or fork (for dressing)
  • Small bowl (for mixing dressing)

Ingredients

  • 3 15oz cans beans, drained and rinsed or use 4 ½ cups cooked beans
  • 1/2 medium onion finely chopped, about 3/4 cup
  • 1 medium cucumber finely chopped, about 2 cups
  • 3 tablespoons drained capers
  • 1/2 cup 60g finely chopped fresh parsley
  • 3/4 teaspoon dried oregano

For the Dressing:

  • 1/4 cup 60ml red wine vinegar
  • 1/4 cup 60ml extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 to 2 teaspoons honey or maple syrup optional
  • 3/4 teaspoon fine sea salt plus more to taste
  • 1/4 teaspoon fresh ground black pepper

Instructions

  • Drain and rinse canned beans thoroughly under cold water.
    Drain and rinse canned beans thoroughly under cold water.
  • Finely chop the onion, cucumber, and parsley.
    Finely chop the onion, cucumber, and parsley.
  • In a large bowl, combine beans, onion, cucumber, capers, parsley, and oregano.
    In a large bowl, combine beans, onion, cucumber, capers, parsley, and oregano.
  • In a separate small bowl, whisk together red wine vinegar, olive oil, Dijon mustard, honey (if using), salt, and pepper.
    In a separate small bowl, whisk together red wine vinegar, olive oil, Dijon mustard, honey (if using), salt, and pepper.
  • Pour the dressing over the salad and toss everything well.
    Pour the dressing over the salad and toss everything well.
  • Taste and adjust salt or acidity if needed.
    Taste and adjust salt or acidity if needed.
  • Chill for 15–30 minutes before serving for best flavor.
  • Serve as a main or side dish, and enjoy!
    Protein-Packed Mixed Bean Salad in 15 Minutes!

Nutrition

Calories: 167kcal | Carbohydrates: 24g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Sodium: 412mg | Potassium: 161mg | Fiber: 5g | Sugar: 9g | Vitamin C: 7mg | Calcium: 36mg | Iron: 1mg