Vegan Colorful Three-Bean Medley Salad
Introduction
Welcome to a vibrant and nutritious journey with our Vegan Colorful Three-Bean Medley Salad recipe. This salad is a celebration of flavors and colors, combining the wholesome goodness of three different beans with a variety of fresh vegetables, all dressed in a delightful poppyseed dressing. Whether you’re a dedicated vegan or simply looking to incorporate more plant-based meals into your diet, this salad offers a perfect blend of protein, fiber, and essential nutrients. Follow along for a detailed guide on how to create this visually appealing and delicious dish.
Ingredients
- For the Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) white northern beans, drained and rinsed
- 1 can (15 oz) pinto beans, drained and rinsed
- 1/2 purple onion, thinly sliced
- 1 red mini sweet pepper, diced
- 1 orange mini sweet pepper, diced
- 1/2 cucumber, diced
- For the Dressing:
- 1/2 cup poppyseed dressing (store-bought or homemade)
- Salt, pepper, and seasoning of choice (e.g., adobo seasoning) to taste
Instructions
- Prepare the Beans:
- Start by draining and rinsing the canned chickpeas, white northern beans, and pinto beans thoroughly under cold water. This step helps remove excess sodium and prepares the beans for the salad.
- Prep the Vegetables:
- Thinly slice the purple onion to add a hint of sharpness and color contrast to the salad.
- Dice the red and orange mini sweet peppers into small, bite-sized pieces. These peppers add sweetness and a pop of vibrant color.
- Similarly, dice the cucumber into uniform pieces. Cucumber provides a refreshing crunch and pairs well with the beans and dressing.
- Combine Ingredients:
- In a large mixing bowl, combine the drained and rinsed chickpeas, white northern beans, and pinto beans. Add the thinly sliced purple onion, diced red and orange sweet peppers, and diced cucumber to the bowl.
- Prepare the Dressing:
- Pour the poppyseed dressing over the bean and vegetable mixture. The poppyseed dressing adds a sweet and tangy flavor profile that complements the earthy beans and crisp vegetables.
- Season to Taste:
- Season the salad with salt, pepper, and your preferred seasoning (such as adobo seasoning) to enhance the flavors. Adjust the seasoning according to your taste preferences, keeping in mind the salt content of the dressing.
- Mix Well:
- Gently toss all the ingredients together using salad tongs or a large spoon. Ensure that the dressing coats the beans and vegetables evenly, providing a cohesive flavor profile throughout the salad.
- Chill and Serve:
- Cover the salad bowl with plastic wrap or transfer the salad to an airtight container. Refrigerate the salad for at least 30 minutes to allow the flavors to meld together and the vegetables to marinate in the dressing.
- Presentation and Serving:
- Before serving, give the salad a final toss to redistribute the dressing and flavors. Serve the Vegan Colorful Three-Bean Medley Salad chilled as a refreshing side dish or a light main course.
Nutritional Information (per serving):
- Calories: 280
- Total Fat: 8g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 550mg
- Total Carbohydrates: 44g
- Dietary Fiber: 10g
- Sugars: 12g
- Protein: 11g
SmartPoints (WW):
- Blue: 5 SmartPoints per serving
- Green: 5 SmartPoints per serving
- Purple: 5 SmartPoints per serving
Conclusion
Our Vegan Colorful Three-Bean Medley Salad is a testament to the beauty and nutritional benefits of plant-based eating. With a vibrant array of beans and fresh vegetables dressed in a tangy poppyseed dressing, this salad offers a satisfying mix of textures and flavors. It’s not only a visual delight but also a wholesome choice for anyone looking to enjoy a balanced meal rich in protein and fiber. Whether served as a side dish, a light lunch, or a potluck favorite, this salad is sure to impress with its simplicity and versatility. Embrace the colors of nature on your plate and savor the freshness with every bite of this delightful vegan salad option.