Summer Bean Salad I

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Summer Bean Salad I
75 min.
8
139kcal

Suggestions

This summer bean salad is a refreshing and nutritious dish that's perfect for the warmer months. It's packed with a variety of beans, bell peppers, tomatoes, and a zesty salsa dressing, making it a delicious and healthy option for any occasion. With its vibrant colors and fresh ingredients, this salad is sure to impress both visually and taste-wise. It's a great choice for those following vegetarian, vegan, gluten-free, or dairy-free diets, as it's naturally free from animal products and common allergens. The best part is that it's easy to make and can be prepared in advance, making it a convenient option for busy days. The longer it sits, the more the flavors develop, so it's a dish that gets even better with time. This salad is also highly customizable, so feel free to add your favorite herbs or spices to give it your own unique twist. Whether you're looking for a healthy side dish or a light and satisfying main course, this summer bean salad is a fantastic option that's both tasty and nutritious.

Ingredients

  • 15 ounce black beans drained and rinsed canned
  • tablespoons cilantro leaves chopped
  • small bell pepper green chopped
  •  spring onion finely chopped
  • 15 ounce kidney beans light red drained and rinsed canned
  • 0.5 cup red wine vinegar 
  • cup salsa 
  • 1.5 cups tomatoes fresh chopped
  • small bell pepper yellow chopped

Equipment

  • bowl

Directions

  1. In a bowl, gently toss together the kidney beans, black beans, green bell pepper, yellow bell pepper, tomatoes, and green onions. In a separate bowl, mix the salsa, vinegar, and cilantro.
  2. Pour dressing over the bean mixture, and gently stir to coat. Chill at least 1 hour in the refrigerator before serving.

Nutrition Facts

Calories139kcal
Protein24.65%
Fat3.66%
Carbs71.69%

Properties

Glycemic Index
17.91
Glycemic Load
2.92
Inflammation Score
-7
Nutrition Score
12.381304409193%

Flavonoids

Naringenin
0.19mg
Luteolin
0.53mg
Kaempferol
0.13mg
Myricetin
0.23mg
Quercetin
4.46mg

Nutrients percent of daily need

Calories:138.5kcal
6.93%
Fat:0.58g
0.89%
Saturated Fat:0.1g
0.64%
Carbohydrates:25.48g
8.49%
Net Carbohydrates:16.63g
6.05%
Sugar:2.44g
2.71%
Cholesterol:0mg
0%
Sodium:421.96mg
18.35%
Alcohol:0g
100%
Protein:8.76g
17.53%
Vitamin C:31.59mg
38.3%
Fiber:8.84g
35.37%
Folate:112.33µg
28.08%
Manganese:0.48mg
24.01%
Potassium:578.42mg
16.53%
Iron:2.97mg
16.51%
Phosphorus:156.42mg
15.64%
Vitamin K:15.24µg
14.52%
Copper:0.29mg
14.43%
Magnesium:53.73mg
13.43%
Vitamin B1:0.19mg
12.72%
Vitamin B6:0.21mg
10.54%
Vitamin A:480.23IU
9.6%
Vitamin B2:0.12mg
6.93%
Zinc:1.01mg
6.75%
Vitamin B3:1.31mg
6.55%
Calcium:50.45mg
5.04%
Vitamin E:0.62mg
4.11%
Vitamin B5:0.33mg
3.33%
Selenium:1.67µg
2.38%
Source:Allrecipes