🥗 FAVORITE Homemade Five Bean Salad ❤
Fresh, tangy, protein-packed & vibrant — this easy bean salad is a timeless dish that works for every season. Whether you’re meal-prepping, feeding a crowd, or needing a fiber-rich side, this one delivers flavor and feel-good nourishment in every bite. The sweet-tart dressing brings all the textures together for a crisp, satisfying crunch.
🧾 Ingredients
🫘 For the Salad:
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) garbanzo beans (chickpeas), drained and rinsed
- 1 can (15 oz) green beans, drained
- 1 can (15 oz) wax beans (yellow beans), drained
- 1 can (15 oz) black beans or cannellini beans, drained and rinsed
- 1 small red onion, finely diced
- 1 celery stalk, finely chopped
- ½ red bell pepper, diced (optional for extra crunch & color)
- 2–3 tablespoons fresh parsley, chopped
🥄 For the Dressing:
- ⅓ cup apple cider vinegar (or red wine vinegar)
- ¼ cup olive oil
- 2 tablespoons sugar, honey, or maple syrup
- 1 tablespoon Dijon mustard
- Salt & black pepper to taste (start with ½ tsp each)
📝 Instructions
- Prep all beans: Rinse and drain canned beans thoroughly to remove excess sodium and starch.
- In a large bowl, combine beans, diced onion, celery, bell pepper (if using), and parsley.
- In a separate bowl or jar, whisk together dressing ingredients: vinegar, oil, sweetener, mustard, salt, and pepper.
- Pour dressing over salad and toss gently but thoroughly to combine.
- Cover and refrigerate for at least 1–2 hours (or overnight) to allow flavors to meld.
- Give it a light toss before serving. Garnish with extra herbs if desired.
📌 Notes & Tips
- Customize: Swap any bean with lentils, edamame, or black-eyed peas.
- Fresh touch: Add cherry tomatoes, cucumber slices, or arugula just before serving.
- Meal prep: This salad tastes better the next day! Keeps well in the fridge for up to 4 days.
- Low-sugar option: Replace sugar with a small amount of stevia or skip altogether for a tangier version.
- Extra crunch: Add sunflower seeds or pepitas just before serving.
🍽️ Servings
- Makes: 6–8 servings
- Serving size: ~1 cup
🔢 Nutritional Info (per 1 cup serving, approx.)
- Calories: 210
- Protein: 9g
- Carbohydrates: 24g
- Fiber: 7g
- Sugar: 4–6g
- Fat: 8g
- Sodium: ~250mg (less if using no-salt beans)
✅ Health Benefits
- High in fiber: Supports digestion, keeps you full longer
- Plant-based protein: A great meatless option to fuel muscles and energy
- Heart-healthy fats: From olive oil and beans
- Antioxidant-rich: Especially from kidney beans, black beans, parsley, and red onion
- Diabetes-friendly: Low glycemic and helps with blood sugar balance when dressing is moderate in sugar
❓ Q&A
Q: Can I use fresh beans instead of canned?
A: Absolutely! Just cook them until tender and cool before adding. Aim for 1½ cups of cooked beans per can equivalent.
Q: How long does this last in the fridge?
A: Up to 4–5 days in an airtight container. In fact, the flavor improves as it marinates.
Q: Is it freezer-friendly?
A: Not recommended. The texture of the beans and fresh veggies can become mushy after thawing.
Q: Can I make it oil-free?
A: Yes — substitute the olive oil with 2–3 tablespoons of aquafaba (bean liquid) or just increase vinegar and mustard for a zesty no-oil version.
Q: Good for weight loss?
A: Definitely! It’s high in fiber and protein, filling, low in calories, and great for portion-controlled meal prep.