If you are someone who likes to prepare their meals for the week this is a great four bean salad recipe for you! There is no stove top cooking involved and it is easy to make even for the novice chef. For anyone vegan or vegetarian, this a flavorful recipe full of protein that will keep you full. I discovered this recipe from Penzeys Spices and over the years have I have tweaked it to my liking. I added garbanzo beans, more garlic, sweet onion and cilantro from my own plant. You are going to love the fresh flavors in this kidney bean salad with cilantro.
Pepper Four Bean Salad Recipe
This four bean salad has black beans, kidney beans, pinto beans, and garbanzo beans. This high protein salad is balanced out with fresh peppers, corn, cilantro, and a yummy, homemade vinaigrette dressing.
4 Bean Salad Ingredients
- one 15 ounce can of black beans
- one 15 ounce can of red kidney beans
- 1 15 ounce can of pinto beans
- 1 15 ounce can of garbanzo beans
- 2 cups of fresh corn
- 1 red or sweet onion
- 3 garlic cloves
- 1 red bell pepper
- 1 green bell pepper
- 2 jalapeno peppers
You may substitute cannellini beans, butter beans, lima beans, great northern beans, yellow wax beans, or fresh green beans for any of the 4 beans listed for this nutritious salad.
Homemade Dressing Ingredients
- 1/2 cup fresh cilantro
- 1 tsp ground cumin
- 1/2 tsp pepper
- 1 tsp salt
- 1/4 cup canola oil (or olive oil)
- 1/2 cup red wine vinegar (may substitute white wine vinegar )
- juice of 2 limes (may substitute fresh lemon juice)
How To Make 4 Bean Salad:
- Rinse and drain the black, kidney, pinto and garbanzo beans and toss them in a large bowl.
- Cut 2 cups of corn off of the cob. I used 3 cobs. Add this to the bowl and toss.
- Chop 1 sweet or red onion and add it to the bowl and toss. I used 1 large sweet onion.
- Chop 3 cloves of garlic and add to the bowl and toss.
- Seed and chop the red and green bell pepper. Add them to the bowl and toss.
- Seed and chop 2 jalapeno peppers. Add them to the bowl and toss.
Caution! If you have never seeded and chopped a jalapeno follow these directions:
- Cover your nose and mouth with a bandana. The fumes of the jalapeno can be very irritating.
- Cut the tops off of the peppers then cut them in half down the center.
- Take them over to the sink, seed them and rinse.
- After they have been seeded, chop them and add them to the bowl.
How To Make The Southwestern Vinaigrette Dressing
- In a separate bowl mix the canola oil and red wine vinegar together.
- Add the ground cumin, pepper and ground salt.
- Juice 2 limes into the bowl.
- Add 1/2 cup or 2 tablespoons of chopped cilantro and mix together. I used fresh cilantro from my own plant!
- Pour this dressing into the salad bowl and toss.
You can eat right away or let the dressing and four bean salad marinate for a couple hours before eating for more married flavors. Store bean salad in the fridge. Enjoy!
Printable Recipe Card For Four Bean Salad
Vegan Four Bean Salad
Notes
Ingredients
- SALAD INGREDIENTS
- 1 15 ounce can of black beans
- 1 15 ounce can of kidney beans
- 1 15 ounce can of pinto beans
- 1 15 ounce can of garbanzo beans
- 2 cups of fresh corn
- 1 red or sweet onion
- 3 garlic cloves
- 1 red bell pepper
- 1 green bell pepper
- 2 jalapeno peppers
- DRESSING INGREDIENTS
- 1/2 cup fresh cilantro
- 1 tsp ground cumin
- 1 tsp pepper
- 1 tsp salt
- 1/4 cup canola oil (or olive oil)
- 1/2 cup red wine vinegar
- 2 limes
Instructions
- In a small bowl mix the oil and red wine vinegar together.
- Add the ground cumin, pepper and ground salt.
- Juice 2 limes into the bowl.
- Add 1/2 cup or 2 tablespoons of chopped cilantro and mix together.
- Set dressing aside.
- Rinse and drain the black, kidney, pinto and garbanzo beans and toss them in a large bowl.
- Cut 2 cups of corn off of the cob. I used 3 cobs. Add this to the bowl and toss.
- Chop 1 sweet or red onion and add it to the bowl and toss. I used 1 large sweet onion.
- Chop 3 cloves of garlic and add to the bowl and toss.
- Seed and chop the red and green bell pepper. Add them to the bowl and toss.
- Seed and chop 2 jalapeno peppers. Add them to the bowl.
- Add dressing, mix well, and serve.
Nutrition Facts
Vegan Four Bean Salad
Serves: 6
|
Amount Per Serving: 1 cup
|
||
|---|---|---|
| Calories | 469.08 kcal | |
| % Daily Value* | ||
| Total Fat 13.06 g | 20% | |
| Saturated Fat 1.28 g | 5% | |
| Trans Fat 0.04 g | ||
| Cholesterol 0.0 mg | 0% | |
| Sodium 1031.58 mg | 43% | |
| Total Carbohydrate 71.56 g | 23.7% | |
| Dietary Fiber 19.49 g | 76% | |
| Sugars 12.39 g | ||
| Protein 20.74 g | ||
| Vitamin A 5.28 % | Vitamin C 69.71 % | |
| Calcium 15.77 % | Iron 27.37 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Family Focus Blog
Conclusion
Four bean salad offers several health benefits. Beans are a good source of dietary fiber, which is beneficial for digestive health, helps control blood sugar levels, and may lower cholesterol levels. Beans are a plant-based source of protein, making them a great option for vegetarians and vegans. Protein is essential for building and repairing tissues in the body. Furthermore, beans are rich in vitamins and minerals, including folate, iron, magnesium, and potassium, which are important for overall health and well-being.
Beans may even help with weight management. The fiber and protein content in beans can help you feel full, which may reduce overall calorie intake and support weight management efforts. In addition, beans are low in fat and cholesterol, and their fiber, potassium, and magnesium content may help support heart health by lowering blood pressure and reducing the risk of heart disease. So much to love, right? But wait, there is more. Beans contain antioxidants, such as flavonoids, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.
Including four bean salad in your diet can be a nutritious and delicious way to enjoy the health benefits of beans. Would you make this four bean salad recipe? Would you add anything to it? If you would add to it, what would you add?
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