Herby Mixed Bean Salad – Cupful of Kale

Ready for a burst of flavor? Our Herby Mixed Bean Salad from Cupful of Kale is a game-changer. It’s a vegan salad recipe that combines protein-rich beans with crisp veggies. You can make this high-protein salad in just 15 minutes, perfect for busy days.

Plant-based eaters, rejoice! This herby mixed bean salad is a tasty way to fuel your body. It’s packed with nutrients and bold tastes that’ll keep you coming back for more. Whether you’re meal prepping or need a quick dinner fix, this salad has got you covered.

Why This Mixed Bean Salad Will Become Your Favorite Vegan Recipe

Get ready to fall in love with a plant-based diet masterpiece. It’s sure to become your go-to summer side dish. This mixed bean salad is a game-changer for vegans and non-vegans alike. It offers a perfect blend of taste, convenience, and versatility.

Perfect Balance of Flavors and Textures

This flavorful legume medley brings together a symphony of tastes and textures. The creamy beans contrast beautifully with crisp vegetables. This creates a satisfying crunch in every bite. Fresh herbs add a burst of brightness, while the tangy dressing ties everything together.

Quick and Easy Preparation

Busy schedules call for simple recipes. This mixed bean salad comes together in minutes. It’s ideal for last-minute gatherings or quick weeknight meals. With minimal cooking required, it’s a stress-free way to enjoy a nutritious plant-based dish.

Versatile Serving Options

The beauty of this salad lies in its adaptability. Serve it as a refreshing summer side dish at your next barbecue. Or enjoy it as a light lunch on its own. It’s equally delicious warm or chilled, making it perfect for meal prep. Pack it for picnics or take it to work for a satisfying midday boost.

“This mixed bean salad is my secret weapon for potlucks. It’s always a hit, and no one can believe how simple it is to make!”

Whether you’re a seasoned vegan or just dipping your toes into plant-based eating, this mixed bean salad is sure to become a staple. Its irresistible combination of flavor, ease, and versatility makes it a winner for any occasion.

Essential Ingredients for the Perfect Bean Medley

Starting a high-protein salad means picking the right ingredients. For our meal prep, we’ll use different beans and fresh veggies. This mix makes a tasty and healthy dish.

Let’s look at the main parts of our bean medley:

  • Beans: Mix kidney beans, chickpeas, and black beans for a diverse texture and flavor profile.
  • Vegetables: Dice red bell peppers, cucumbers, and red onions for crunch and color.
  • Greens: Add fresh spinach or arugula to boost the nutrient content.
  • Protein boost: Include quinoa or farro to enhance the protein value.

These ingredients are the heart of our high-protein salad. Legumes and grains together make a complete protein. This is great for vegetarians and vegans.

For extra taste and nutrition, try these:

  • Olives or capers for a salty kick
  • Sunflower seeds or pumpkin seeds for extra crunch
  • Avocado for healthy fats

Choosing these ingredients makes a meal prep that’s tasty and fulfilling. This bean medley is a great base for many meals in the week.

Fresh Herbs and Dressing Components

The secret to a flavorful legume medley is its fresh herb dressing. Choosing the right herbs and making a balanced dressing can make your salad amazing.

Selecting and Preparing Fresh Herbs

Look for vibrant, aromatic herbs like basil, parsley, and mint. Rinse them gently and pat dry. Chop the herbs finely to release their flavors. Mixing different herbs adds a complex taste to your salad.

Creating the Perfect Herb Dressing

A fresh herb dressing brings life to your bean salad. Blend chopped herbs with olive oil, lemon juice, and a bit of honey. Add minced garlic and a pinch of salt for extra flavor. This dressing coats your legumes perfectly, blending tastes beautifully.

Oil and Vinegar Combinations

Try different oils and vinegars to find your perfect mix. Here are some options:

  • Olive oil and balsamic vinegar for a classic taste
  • Avocado oil and apple cider vinegar for a tangy twist
  • Walnut oil and white wine vinegar for a nutty flavor

Adjust the ratios to match your taste. A well-balanced dressing turns your bean medley into a delightful dish.

“The right herb dressing can turn a simple bean salad into a gourmet experience.”

Remember, the key to a great fresh herb dressing is using high-quality ingredients and balancing flavors. Your flavorful legume medley will shine with these thoughtful additions.

Herby Mixed Bean Salad – Cupful of Kale: Step-by-Step Guide

Making this tasty vegan salad is easy. Just follow our simple steps for a quick, healthy meal.

Begin by rinsing your beans well. Then, mix them in a big bowl. Add chopped cucumbers, tomatoes, and red onions for extra freshness.

Now, let’s make the herb dressing:

  1. Finely chop fresh parsley, mint, and basil
  2. Whisk together olive oil, lemon juice, and apple cider vinegar
  3. Add minced garlic and a pinch of salt
  4. Combine herbs with the dressing

Pour the herby dressing over your bean mix. Gently toss to coat well. Let it sit for 10 minutes to blend flavors.

For extra crunch, sprinkle toasted pumpkin seeds on top before serving. Your Herby Mixed Bean Salad is now ready to enjoy!

“This vegan salad recipe is my go-to for busy weeknights. It’s so quick and easy to prepare, yet packed with flavor and nutrition.”

You can make this salad your own. Try different beans or add your favorite veggies. It’s great for meal prep or quick dinners.

Recipe card

Ready to make this delicious herby mixed bean salad – cupful of kale? This recipe card has everything you need for a nutritious meal prep. Let’s get into the equipment, ingredients, and instructions to make this tasty dish.

Equipment

  • Large mixing bowl
  • Cutting board
  • Sharp knife
  • Measuring cups and spoons
  • Whisk or fork for dressing

Ingredient list

  • 2 cups mixed beans (kidney, chickpeas, black beans)
  • 1 cup kale, finely chopped
  • 1/4 cup red onion, diced
  • 1/4 cup fresh herbs (parsley, cilantro, mint)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions

  1. Rinse and drain the mixed beans in a colander.
  2. Wash and chop the kale into small pieces.
  3. Dice the red onion and chop the fresh herbs.
  4. In a large bowl, combine beans, kale, onion, and herbs.
  5. Whisk olive oil, lemon juice, salt, and pepper in a small bowl.
  6. Pour the dressing over the salad and toss gently to coat.
  7. Let the salad sit for 10 minutes to allow flavors to meld.
  8. Serve chilled or at room temperature.

This herby mixed bean salad with a cupful of kale is perfect for nutritious meal prep. It’s easy to make, full of flavor, and stays fresh in the fridge for days. Enjoy this healthy and satisfying dish!

Nutritional Benefits and Health Advantages

The Herby Mixed Bean Salad is a nutritional powerhouse. It’s perfect for those on a plant-based diet. This salad is full of essential nutrients and health benefits.

Protein Powerhouse

Beans are the main attraction in this salad, offering a lot of plant-based protein. A single serving can give you up to 15 grams of protein. This supports muscle growth and repair. It’s great for vegans and vegetarians who need protein.

Fiber-Rich Goodness

The mixed beans in this salad are full of dietary fiber. A diet high in fiber helps with digestion and keeps you feeling full. It also helps keep blood sugar levels stable. The American Heart Association suggests eating 25 to 30 grams of fiber a day, and this salad can help you reach that goal.

Mineral Boost

Beans are also rich in important minerals like iron, magnesium, and potassium. These minerals are vital for many bodily functions, such as oxygen transport and muscle contraction.

Weight Management Ally

This salad is great for weight management thanks to its high protein and fiber. It helps you feel full longer, which can lead to eating fewer calories. The low-fat content of beans also makes it a good choice for those watching their weight.

Adding the Herby Mixed Bean Salad to your diet is more than just eating a tasty meal. It’s a way to nourish your body with many health benefits. It supports your nutritional needs and overall wellbeing in a delicious way.

Storage Tips and Meal Prep Suggestions

Get the most out of your herby mixed bean salad with these smart tips. It’s great for meal prep and a cool summer side dish.

Keep It Fresh

Keep your salad in an airtight container in the fridge. It keeps flavors in and odors out. Enjoy it within 3-5 days for the best taste. The crunch may soften, but the flavors will get even better.

Prep Ahead for Easy Meals

This salad is perfect for meal prep. Make a big batch on Sunday for the week. Mix the beans and veggies, but keep the dressing separate. This way, you get the best taste and texture.

Summer Side Dish Star

It’s a hit at picnics and barbecues. Keep it fresh in a cooler with ice packs. Its strong ingredients stay good even in the heat. It’s also a filling vegetarian main course.

  • Divide into portion-sized containers for grab-and-go lunches
  • Add fresh herbs just before serving for the brightest flavor
  • Refresh leftovers with a splash of lemon juice or vinegar

Follow these tips, and your herby mixed bean salad will be a hit all season. It’s a nutritious meal prep option and a refreshing side dish.

Serving Suggestions and Pairing Ideas

This flavorful legume medley is perfect for any occasion. It’s great as a side dish at summer barbecues or a light lunch. Pair it with grilled chicken or fish for a heartier meal.

Here are some creative ways to enjoy your Herby Mixed Bean Salad:

  • Stuff it into a whole wheat pita with fresh greens
  • Top a bed of quinoa or rice for a complete protein-packed meal
  • Use as a filling for wraps or tacos
  • Serve alongside crusty bread for a simple appetizer

For a Mediterranean-inspired spread, serve this salad with:

  • Hummus and pita chips
  • Grilled vegetables
  • Falafel
  • Tzatziki sauce

Drinks can make the salad even better. A crisp white wine like Sauvignon Blanc or a light beer works well. For non-alcoholic options, try sparkling water with lemon or iced tea.

“This salad is my go-to for potlucks. It’s always a hit and pairs well with everything!” – Sarah, food blogger

This salad is versatile and can fit any menu. It’s perfect for casual picnics or elegant dinner parties. It will impress your guests and satisfy your taste buds.

Conclusion

The herby mixed bean salad from Cupful of Kale is a game-changer for vegan salad recipes. It’s full of flavor and packed with nutrients. Every bite is a mix of textures and tastes that excites your taste buds.

This vegan salad recipe is simple and versatile. You can make it quickly, making it great for busy nights or sudden gatherings. Plus, you can change it up by swapping beans or adding your favorite veggies.

Trying this herby mixed bean salad is more than just enjoying a meal. It’s also good for your body, with plant-based protein, fiber, and minerals. It’s a win-win for your taste and health.

So, why wait? Try this Cupful of Kale creation and find your new favorite vegan salad recipe. It might become a regular favorite, bringing joy and nutrition to your table often.

FAQ

Is this Herby Mixed Bean Salad suitable for vegans?

Yes, it’s 100% vegan-friendly. It’s full of plant-based proteins from beans and doesn’t have animal products. It’s great for those eating a plant-based diet.

How long does it take to prepare this salad?

It’s quick and easy to make. You can prepare this tasty salad in about 15 minutes. It’s perfect for busy days or quick meals.

Can I make this salad ahead of time?

Yes, it’s great for meal prep! You can make it a day or two before and keep it in the fridge. The flavors get better over time. Just toss it before serving.

How long will the Herby Mixed Bean Salad stay fresh?

It stays fresh for 3-4 days in the fridge. It’s a great choice for healthy meals all week.

Is this salad high in protein?

Yes, it’s packed with protein. The different beans provide a lot of plant-based protein. It’s filling and nutritious for vegans and vegetarians.

Can I customize the beans used in this salad?

Absolutely! You can use your favorite beans or what you have. Chickpeas, kidney beans, black beans, and cannellini beans all work well.

What herbs work best in the dressing?

The dressing is key to the flavor. Parsley, cilantro, and mint are great. You can also try basil, dill, or chives. Use what you like or have on hand.

Can this salad be served as a main dish?

Definitely! It’s not just a side dish. It’s hearty enough to be a main course. Its protein content makes it filling.

Is this salad gluten-free?

Yes, it’s naturally gluten-free. It’s good for those with gluten sensitivities or celiac disease. Always check your ingredients for gluten-free certification.

Can I add other vegetables to this salad?

Absolutely! You can add bell peppers, cucumbers, or carrots. It makes the salad even better and more nutritious.   Herby Mixed Bean SaladReady for a burst of flavor? Our Herby Mixed Bean Salad from Cupful of Kale is a game-changer. It's a vegan salad recipe that combines protein-rich beans with crisp veggies. You can make this high-protein salad in just 15 minutes, perfect for busy days. Print Recipe Pin Recipe EquipmentLarge mixing bowlCutting boardSharp knifeMeasuring cups and spoonsWhisk or fork for dressingIngredients  2 cups mixed beans kidney, chickpeas, black beans1 cup kale finely chopped1/4 cup red onion diced1/4 cup fresh herbs parsley, cilantro, mint2 tablespoons olive oil1 tablespoon lemon juiceSalt and pepper to tasteInstructions Rinse and drain the mixed beans in a colander.Wash and chop the kale into small pieces.Dice the red onion and chop the fresh herbs.In a large bowl, combine beans, kale, onion, and herbs.Whisk olive oil, lemon juice, salt, and pepper in a small bowl.Pour the dressing over the salad and toss gently to coat.Let the salad sit for 10 minutes to allow flavors to meld.Serve chilled or at room temperature.
Herby Mixed Bean Salad - Cupful of Kale

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