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Heart Healthy Mixed Bean Salad

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Heart Healthy Mixed Bean Salad: Turn canned beans, lentils and chickpeas into a flavourful salad that will add a healthy boost to your meals. Perfect year round, this fiber-rich salad is a great way of incorporating legumes into your diet.   This can be served as a side dish to Chili Lime Chicken Kabobs, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.

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Close up of a white bowl with five bean salad in it on a blue and white striped napkin.

Every February is Heart Health Awareness Month.  This is a topic that hits very close to home.  Two years ago my mom had a heart attack, she had a stent put in and is now ok, but has had to make some lifestyle modifications.  A week ago my dad suffered from a stroke (it’s why I haven’t been too active on social media this week).  Between work and hockey chauffeuring duties, I’ve been at the hospital spending time with my dad.  Watching him recover has been heartbreaking as he’s a super active senior, he curls 5 times a week and golfs multiple times in the summer (without a cart!).  He’s walking with a walker now, but still has trouble with swallowing, talking and small muscle control on his affected side.  Heart disease runs in my family is a big reason why I run, strength train and try to eat healthy.

Today, to celebrate Heart Health Awareness Month, I’d like to share with you my heart healthy mixed beans salad recipe. 

What makes Five Bean Salad Healthy?

This recipe is so easy to make, plus it’s super healthy!  Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management!  

Close up of a white bowl with five bean salad in it on a blue and white striped napkin.

I try to add beans to most of my salads because legumes (beans) are a great source of plant protein, and they are also low in fat. They’re full of fibre and they have a low glycaemic index (GI) which means they can help you feel full for longer. Beans and lentils can also be a useful source of iron and zinc for vegetarians (along with tofu, wholegrains, nuts, seeds and green vegetables).  I add chickpeas to my lunch salads, and I add beans to casseroles, chilis and soups.  I recently shared a delicious black bean quinoa salad recipe and today I’m sharing a flavorful heart healthy bean salad that your family and friends are sure to love!

Close up of a white bowl with five bean salad in it on a blue and white striped napkin.
COLOR POP!

Why You’ll Love this Heart Healthy Bean Salad

This salad is not only healthy but it also has crazy amounts of textures and flavors that are going on. Heart Healthy Mixed Bean Salad you make my mouth so happy! 

Let it also be known that this salad is perfect to make ahead or on the spur of the moment. Let’s be real we all have those moments when your BFF calls you mid afternoon to ask if you want to grill a few burgers with the fam by the pool for an impromptu get-together and you’re then scrambling to figure out what to bring. Enter: heart healthy mixed bean salad, which calls for a can of mixed beans from your pantry and onion and cilantro from the fridge. The dressing is a little honey, white wine vinegar, olive oil, and dijon mustard – things we tend to still have even when we’re turning into old mother hubbard (ladies, we’ve all been there right?).

What do you Need to Make Five Bean Salad?

Overhead photo of ingredients needed to make bean salad: mixed beans, cilantro, red onion, dijon mustard, white wine vinegar, honey, and olive oil.
  • Bean Salad mix, rinsed and strained
  • Honey
  • Salt and pepper
  • White wine vinegar
  • Dijon mustard
  • Extra virgin olive oil
  • Garlic cloves, pressed
  • Red onion, chopped
  • Cilantro, chopped

How to Make Five Bean Salad

Two white bowls on a blue napkin, one bowl has mixed bean salad in it, and the other has the dressing with a whisk in it ready to mix together.
  1. Rinse and strain the legumes.
  2. Place strained legumes in a salad bowl with onions and cilantro. Close up of a white bowl on a white wood background with mixed beans, minced cilantro and red onion in it.
  3. In a small bowl, whisk together the honey, salt, pepper, vinegar, mustard, olive oil and garlic. Close up of a white bowl with the dressing ingredients for mixed bean salad: Garlic, olive oil, dijon mustard, honey and white wine vinegar with a whisk in the bowl.
  4. Pour dressing over the legumes and mix. 
  5. Enjoy!

It wouldn’t be right if I left you without a pro-tip from one salad lover to another. A handful of crushed pita chips to top off your portion of salad right before you munch! I live for that crrrunch!  Another option is to spiralize some cucumber and serve over the cucumber as a meal. 

Close up of a white bowl with five bean salad in it on a blue and white striped napkin.
Easy Creamy Coleslaw with Grapes

This is simply the Best Ever Creamy Coleslaw with Grapes recipe! This easy homemade creamy coleslaw recipe is much lighter on the dressing and is significantly tastier than store-bought because of the grapes and sunflower seeds and almonds. This unique coleslaw is a great summer BBQ side dish for your summer potluck!! Everyone will enjoy this healthy coleslaw recipe!

Get the recipe → Easy Creamy Coleslaw with Grapes


More Easy Salads for Your Next Potluck:

Here’s the recipe, enjoy!

Close up of a white bowl with five bean salad in it on a blue and white striped napkin.

Heart Healthy Mixed Bean Salad

Yield: 4 servings
Prep Time: 5 minutes
Total Time: 5 minutes

Turn canned beans, lentils and chickpeas into a flavourful salad that will add a healthy boost to your meals. Perfect year round, this fibre-rich salad is a great way of incorporating legumes into your diet. This can be served as a side dish, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.

Ingredients

  • 540 ml Bean Salad mix, rinsed and strained
  • 1 tsp Honey
  • ½ tsp Salt and pepper
  • 2 tbsp White wine vinegar
  • 1 tbsp Dijon mustard
  • 3 tbsp Extra virgin olive oil
  • 3 Garlic cloves, pressed
  • 1/4 cup Red onion, chopped
  • 1/2 cup Cilantro, chopped

Instructions

  1. Rince and strain the legumes.
  2. Place strained legumes in a salad bowl with onions and cilantro. Close up of a white bowl on a white wood background with mixed beans, minced cilantro and red onion in it.
  3. In a small bowl, whisk together the honey, salt, pepper, vinegar, mustard, olive oil and garlic. Close up of a white bowl with the dressing ingredients for mixed bean salad: Garlic, olive oil, dijon mustard, honey and white wine vinegar with a whisk in the bowl.
  4. Pour dressing over the legumes and mix.
  5. Enjoy!Close up of a white bowl with five bean salad in it on a blue and white striped napkin.

Notes

This salad tastes best if it has time to marinate in the fridge for a few hours before serving.  

Recommended Products

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Nutrition Information:
Yield: 6 Serving Size: 3/4 cup
Amount Per Serving: Calories: 143Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 259mgCarbohydrates: 13gFiber: 2gSugar: 8gProtein: 2g

Did you make this recipe?

Please leave a comment below or snap a pic and hashtag it #Salads4Lunch — I'd love to see all of your tasty creations on Pinterest, Instagram, Facebook, and Twitter!

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Close up of a white bowl with five bean salad in it on a blue and white striped napkin.

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