Heart Healthy Mixed Bean Salad
Heart Healthy Mixed Bean Salad: Turn canned beans, lentils and chickpeas into a flavourful dense bean salad that will add a healthy boost to your meals. Perfect year round, this fiber-rich heart healthy lunch salad is a great way of adding legumes into your diet.
For a heart healthy meal, 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.
Every February is Heart Health Awareness Month. This is a topic that hits very close to home, as I’ve become more aware of the connection between the foods we eat and the health of our heart.
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, including changing the food she eats. A week ago my dad suffered from a stroke (it’s why I haven’t been too active on social media this week). Heart disease runs in my family, so that is a big reason why I run, strength train and have been choosing to eat more plant-based heart healthy foods, such as beans!
Today, to celebrate Heart Health Awareness Month, I’m sharing with you my heart healthy mixed beans salad recipe.
Make this heart healthy dense bean salad recipe then check out my Montreal Steak Salad with Pears, Cranberries and Honey Mustard Dressing, Roasted Asparagus Caesar Salad, and Classic Waldorf Salad and more of my healthy salad dressing recipes.
- What makes this Mixed Bean Salad Healthy?
- Why You’ll Love this Heart Healthy Mixed Bean Salad Recipe
- What do you Need to Make Five Bean Salad?
- Which Canned Bean Mix do I use?
- Salad making essentials
- How to Make Five Bean Salad
- TIPS AND FREQUENTLY ASKED QUESTIONS
- Heart Healthy Mixed Bean Salad Recipe
What makes this Mixed Bean Salad Healthy?
This recipe is so easy to make, plus it’s a super healthy lunch! Beans are a naturally healthy, super versatile and 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!
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 mixed bean salad that your family and friends are sure to love!
Related: Cilantro Lime Chickpea Salad – this salad features buttery chickpeas, summer fresh corn, red onion, tomatoes, cucumbers, cilantro, and a homemade cilantro lime dressing. It’s the perfect summer salad for a potluck barbecue!
Why You’ll Love this Heart Healthy Mixed Bean Salad Recipe
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: this heart healthy mixed bean salad recipe, which calls for a can of mixed beans from your pantry and onion and cilantro from the fridge. The dressing features 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?
- Canned 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
Note: To make this a vegan-friendly dish, use maple syrup instead of honey.
Which Canned Bean Mix do I use?
You can use any unflavored canned Bean Mix or Bean Medley as the beans will take on the flavor of the dressing. The canned mixes typically consist of the following beans: chickpeas, romano beans, red kidney beans, white beans/cannellini, etc. For the dense bean salad to be heart healthy, look for no salt added, or unsalted, or no sodium added etc.
Salad making essentials
ALLIGATOR CHOPPER
Cheese grater
SALAD SPINNER
LEMON SQUEEZER
ELEGANT SALAD BOWL
MASON JARS
How to Make Five Bean Salad
- Rinse and strain the legumes.
- Place strained legumes in a salad bowl with onions and cilantro.
- In a small bowl, whisk together the honey, salt, pepper, vinegar, mustard, olive oil and garlic.
- Pour dressing over the legumes and mix.
- Enjoy!
Make this Heart Healthy Salad then check out my Arugula and Watermelon Salad with Red Onion, Feta and Pine Nuts, Corn and Black Bean Quinoa Salad Recipe and Walnut Quinoa Stuffed Peppers and more of my Delicious Quinoa Salad Recipes to take to your Next Potluck.
Pro-Tip: 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 spiralized cucumber as a meal.
TIPS AND FREQUENTLY ASKED QUESTIONS
Read on for tips and substitution ideas on how to make this recipe, and how to avoid making it a disaster.
How to make this three bean salad recipe into a hearty meal
To make a dense bean salad recipe into a hearty meal, you can incorporate the following elements:
- Protein: Add additional sources of protein to your bean salad. This can include ingredients like grilled chicken, cooked shrimp, tofu, tempeh, diced ham, or canned tuna. These protein additions will make the salad more substantial and satisfying.
- Grains or Pasta: Include cooked grains or pasta to bulk up the salad. Options like quinoa, couscous, brown rice, or whole wheat pasta can provide additional texture and make the salad more filling.
- Vegetables: Load up the salad with a variety of fresh vegetables. You can add diced bell peppers, cherry tomatoes, cucumber, grated carrots, red onion, corn kernels, or any other vegetables you enjoy. This will increase the nutrient content and add more volume to the salad.
- Greens: Incorporate leafy greens such as spinach, kale, or arugula to provide extra fiber and nutrients. These greens will make the salad more substantial and add a fresh element to the dish.
- Nuts or Seeds: Sprinkle toasted nuts or seeds like almonds, walnuts, sunflower seeds, or pumpkin seeds over the salad for added crunch and healthy fats. They will contribute to the heartiness and texture of the dish.
- Garnishes: Consider adding garnishes such as crumbled feta cheese, grated Parmesan, chopped fresh herbs like basil or parsley, or sliced avocado to enhance the flavor and visual appeal of the salad.
By incorporating these elements, you can transform this basic bean salad into a hearty and well-rounded meal that offers a balance of protein, fiber, healthy fats, and nutrients. Feel free to experiment with different combinations of ingredients to suit your taste preferences and dietary needs.
How to store mixed bean salad
To store a 3 bean salad properly, follow these guidelines:
- Refrigeration: Bean salad should be stored in an airtight container in the refrigerator. Transfer the salad into a clean container with a tight-fitting lid if it was prepared in a mixing bowl or a serving dish.
- Timing: Consume the dense bean salad within 3 to 4 days for optimal freshness and food safety. After this time, the quality may decline, and there is a higher risk of bacterial growth.
- Separation: If your bean salad contains ingredients like avocado that may become mushy or spoil quickly, it’s best to store them separately. Keep the delicate components in a separate container and add them to the salad just before serving.
- Stir Before Serving: Give the bean salad a gentle stir before serving to redistribute the flavors and ensure that all the ingredients are well-coated.
Remember to use your judgment when assessing the freshness and quality of the bean salad. If it looks or smells off, or if you have any doubts, it’s safer to discard it.
🍂 CELEBRATE Fall with
12+ Easy Fall Salad Recipes
From vibrant harvest quinoa creations to soul-soothing butternut squash medleys, delve into these tasty fall salads that capture the very essence of fall.
More Heart Healthy Meal Ideas:
- Hawaiian Pasta Salad – This Hawaii Inspired Pasta Salad is a refreshing alternative to a Hawaiian Pizza that is perfect for lunch or to take to a cookout, or for a simple dinner at home with some grilled barbecued chicken.
- Strawberry Almond Salad with Honey Vinaigrette Dressing – An easy formula for this salad dressing that you can customize to your taste buds. Tangy, sweet, and delicious!
- Simple Zesty Lime Salad Dressing – This fresh and delicious Zesty Lime Salad Dressing can be used as a marinade for grilled chicken or seafood, or a dressing for your next salad. So Tasty!
- Peach Quinoa Salad – This Peach Quinoa Salad is a delicious salad for any summer party, or a great potluck dish! Double the recipe, because it goes fast!
- Healthy Broccoli Salad
- Heart Healthy Mixed Bean Salad
Here’s the recipe, enjoy!
Heart Healthy Mixed Bean Salad Recipe
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
- Rince and strain the legumes.
- Place strained legumes in a salad bowl with onions and cilantro.
- In a small bowl, whisk together the honey, salt, pepper, vinegar, mustard, olive oil and garlic.
- Pour dressing over the legumes and mix.
- Enjoy!
Notes
This salad tastes best if it has time to marinate in the fridge for a few hours before serving.
What Canned Bean Mix do I use?
You can use any unflavored canned Bean Mix or Bean Medley as the beans will take on the flavor of the dressing. The canned mixes typically consist of the following beans: chickpeas, romano beans, red kidney beans, white beans/cannellini, etc. For the salad to be heart healthy, look for no salt added, or unsalted, or no sodium added etc.
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Nutrition Information:
Yield: 6 Serving Size: 3/4 cupAmount Per Serving: Calories: 143Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 259mgCarbohydrates: 13gFiber: 2gSugar: 8gProtein: 2g
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