Ready to eat the rainbow? This Multi-Coloured Bean and Vegetable Salad is a feast for the eyes and the palate! It’s incredibly versatile, packed with plant-based goodness, and drenched in a zesty, homemade dill marinade. Whether you need a quick and healthy lunch, a stunning side for a potluck, or a reliable meal-prep champion, this salad delivers vibrant flavour and satisfying texture in every single bite. Let’s get chopping!
Ingredients
• For the Zesty Dill Marinade
• 1/4 cup / 60 mL lemon juice or apple cider vinegar
• 2 tablespoons / 30 mL extra-virgin olive oil
• 1 teaspoon / 5 mL garlic powder
• 1 teaspoon / 5 mL dried dill
• 1 teaspoon / 5 mL Dijon mustard
• 1/2 teaspoon / 2 mL salt
• 1/2 teaspoon / 2 mL black pepper
• For the Salad
• 3 cups / 750 mL cooked or canned beans, such as black, pinto, red, white, or garbanzo
• 1 cup / 250 mL diced yellow bell pepper
• 1 cup / 250 mL cherry tomatoes, sliced in half
• 1 cup / 250 mL chopped celery
Instructions
1. Prepare the marinade by combining the lemon juice, olive oil, garlic powder, dill, mustard, salt, and pepper in a jar with a lid. Shake vigorously until well combined, or whisk together in a small bowl.
2. If using canned beans, rinse them thoroughly under cool water to remove excess sodium and canning liquid, then drain well. Place the drained beans in a large bowl.
3. Pour the marinade over the beans and toss gently to coat. Cover and refrigerate for at least 6 hours, or overnight, stirring occasionally. This allows the beans to absorb all the delicious flavours.
4. Just before serving, stir in the diced bell pepper, cherry tomatoes, and chopped celery. Enjoy immediately!
Nutritional Information
• Per 1 cup / 250 mL serving: 197 calories, 9 g protein, 6 g fat, 29 g carbohydrate, 10 g dietary fibre, 426 mg sodium, 58 mg vitamin C.
Pro Tips
• To keep green vegetables like bell peppers or broccoli vibrant, add them to the salad just before serving, as the acidic marinade can dull their colour over time.
• For the most flavourful result, allow the beans to marinate for the full 6 hours, or even overnight. The longer they sit, the better they taste!
• Don’t be afraid to customize! Add other colourful veggies like shredded carrots, red onion, or corn. A handful of fresh parsley or cilantro also adds a wonderful brightness.
• This salad is a meal-prep dream. Prepare the marinated beans ahead of time and store them in the fridge for up to 4 days. Simply add the fresh, crunchy vegetables when you’re ready to eat.
FAQ
Q: Is this vegetarian bean salad a good source of protein
A: Yes, this salad is an excellent source of plant-based protein, primarily from the beans. A single serving contains 9 grams of protein, making it a satisfying and nutritious option for a vegetarian diet.
Q: Can I use different beans or vegetables in this salad
A: Absolutely! This recipe is incredibly versatile. Feel free to substitute with any cooked beans you have on hand, such as kidney beans or chickpeas. You can also add other crunchy vegetables like corn, shredded carrots, or finely chopped red onion for more colour and nutrients.
Q: How long does this bean salad last in the fridge
A: For best results, the marinated beans can be stored in an airtight container in the refrigerator for up to 4 days. To maintain the best texture and vibrant colour, we recommend adding the fresh, crunchy vegetables like bell peppers and celery just before you’re ready to serve.
Q: How can I make this salad a more complete vegetarian meal
A: To turn this salad into a more substantial meal, you can serve it over a bed of quinoa or brown rice, stuff it into a whole-wheat pita, or serve it alongside a slice of crusty bread. Adding a handful of toasted seeds like pumpkin or sunflower seeds can also boost the healthy fat and protein content.
