Recipe: High-Protein Five-Bean Salad

From eatingwell.com 

This vibrant five-bean salad is a refreshing, protein-packed side that’s as flavourful as it is colourful. A zesty lemon-herb vinaigrette coats a hearty mix of five different beans, along with crisp bell pepper and red onion for crunch. Easy to make ahead, it tastes even better after chilling, which allows the flavours to meld beautifully.

Active Time: 15 mins  Total Time: 45 mins  Servings: 10

• This refreshing, protein-packed bean salad is made with five different beans and tastes even better after chilling.
• This high-fibre, protein-packed salad will keep you full and satisfied. 
• Swap the lemon juice for red-wine vinegar or sherry vinegar for a twist on the same recipe.

This Five-Bean Salad is packed with protein and is the perfect make-ahead dish to take to your next potluck or pack for lunch. Five types of fiber- and protein-rich beans provide the base of this salad and are complemented by crunchy red onion and bell pepper. The flavourful vinaigrette contains a flourish of fresh herbs, while a dash of dried Italian herbs adds a robust finishing touch. Keep reading for our expert tips, including why it’s important to allow this salad to sit for a while before eating.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• Finely chopping herbs and mixing them into the dressing distributes their flavour more evenly than simply adding them at the end.
• Allowing the salad to sit in the refrigerator will help increase its flavour. The onions will soften and blend into a delicious zing after just 30 minutes. If you let it chill for at least 3 hours, the flavour will intensify as the beans marinate further.
• To change the recipe slightly, you can substitute the lemon juice with red-wine vinegar or sherry vinegar.
• Feel free to add more bell peppers, jalapeños, cherry tomatoes, charred corn kernels or even peaches, or include crumbled feta, olives, chopped cucumbers or sun-dried tomatoes. 

Nutrition Notes

• Beans, aka legumes, are packed with plant protein, fibre and antioxidants. They also provide complex carbohydrates for energy. Eating more beans has been associated with a healthier heart and gut. They’re also great for your blood sugar, helping to stabilize it.
• Bell pepper brings more anti-inflammatory antioxidants to this salad. Peppers are also a great source of vitamins C and A, providing your immune system with a healthy boost.
• Red onion is another good source of vitamin C, fibre and antioxidants. Frequently eating onions has been linked to a healthier heart and may reduce the risk of certain cancers, including prostate and cervical. 
• Olive oil, especially extra-virgin olive oil, has been associated with a healthier heart and brain. This is partly due to olive oil’s healthy monounsaturated fats and ability to lower inflammation.

• Ingredients

• • 5 tablespoons lemon juice (from 2 lemons)

  • 5 tablespoons extra-virgin olive oil

  • ¼ cup finely chopped fresh tender herbs (such as parsley, basil or mint), plus more for garnish 

  • 2 cloves garlic, minced (about 2 teaspoons)

  • 1 teaspoon Dijon mustard

  • 1½ teaspoons salt

  • 1 teaspoon Italian seasoning

  • ½ teaspoon ground pepper

  • 1 (15-ounce) can no-salt-added kidney beans, rinsed

  • 1 (15-ounce) can no-salt-added chickpeas, rinsed

  • 1 (15-ounce) can no-salt-added black beans, rinsed

  • 1 (15-ounce) can no-salt-added pinto beans, rinsed

  • 1 (15-ounce) can no-salt-added cannellini beans, rinsed

  • 1 small (8-ounce) orange bell pepper, chopped (about 1¼ cups)

  • ½ cup chopped red onion

  
  

  1. 

     Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

  2. Directions

     1. Combine 5 tablespoons lemon juice, 5 tablespoons oil, ¼ cup chopped herbs, the minced garlic, 1 teaspoon mustard, 1¼ teaspoons salt, 1 teaspoon Italian seasoning and ½ teaspoon pepper in a large bowl; whisk well.

  3. Add rinsed kidney beans, chickpeas, black beans, pinto beans and cannellini beans and the chopped bell pepper and chopped onion; stir to coat evenly.

     

     Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

  4. Cover and refrigerate for at least 30 minutes, stirring occasionally, to allow the flavours to meld. Garnish with additional herbs before serving, if desired.

     

     Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

  5. Nutrition Facts (per serving)

     257	Calories
     8g	Fat
     36g	Carbs
     12g	Protein

  6. https://www.eatingwell.com/five-bean-salad-11808458