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Is canned bean salad good for you?

Canned beans are a pantry staple in many households because of their convenience, affordability, and nutritional value. With the rise of meal prepping and healthy eating trends, bean salads have become a go-to option for many looking to incorporate more plant-based protein and fiber into their diets. But a common question remains: Is canned bean salad good for you? In this comprehensive guide, we’ll explore the nutritional benefits, potential downsides, and ways to make canned bean salad healthier.

  • Total Time: 11 minute
  • Yield: 4-6 servings 1x

Ingredients

Scale
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 red bell pepper, diced
  • 1 cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • Salt and pepper to taste
  • Optional: 1 avocado, diced (for serving)

Instructions

  • Prepare the Beans
    Drain and rinse the black beans and chickpeas under cold water. Set them aside.
  • Prepare the Vegetables
    Dice the red bell pepper, cucumber, and red onion. Chop the parsley. Add all the vegetables to a large mixing bowl.
  • Make the Dressing
    In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.
  • Assemble the Salad
    Pour the dressing over the beans and vegetables. Toss everything gently to combine and coat the ingredients evenly with the dressing.
  • Serve or Store
    Serve immediately or refrigerate the salad in an airtight container for up to 5 days. Optional: Add diced avocado just before serving.
  • Author: Aarah Maldiva
  • Prep Time: 15 minutes
  • Cook Time: None
  • Category: Salad
  • Method: Tossing
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Keywords: canned bean salad, healthy bean salad, easy salad recipe, plant-based salad, Mediterranean salad, high-fiber salad, meal prep salad, vegan salad, gluten-free salad