Description
How to make zesty kidney bean salad with fresh herbs and tangy dressing that delivers 15g protein per serving for vibrant health and energy.
Ingredients
Scale
Base Ingredients
- 2 cans (15 oz each) kidney beans, drained and rinsed
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely diced
- 1 cup cherry tomatoes, halved
Fresh Herbs & Add-ins
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh dill, chopped
- 1/3 cup kalamata olives, pitted and halved
- 1/4 cup sunflower seeds, toasted
Zesty Dressing
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 tablespoons red wine vinegar
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
Instructions
- Prep Beans: Drain and rinse kidney beans thoroughly under cold water until water runs clear. This removes excess sodium and improves texture. Pat dry with paper towels and transfer to large mixing bowl.
- Chop Vegetables: Dice cucumber, red bell pepper, and red onion into uniform pieces about 1/4-inch in size. Halve cherry tomatoes. Consistent sizing ensures every bite has perfect balance of flavors and textures.
- Prepare Herbs: Roughly chop parsley, mint, and dill, removing any tough stems. Don’t chop too finely – you want distinct herb flavors. Halve olives and lightly toast sunflower seeds if desired.
- Make Dressing: Whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper in small bowl. Taste and adjust seasoning – it should be bright and well-balanced.
- Combine Everything: Add all chopped vegetables, herbs, olives, and sunflower seeds to bowl with beans. Pour dressing over mixture and toss gently but thoroughly until everything is evenly coated.
- Rest and: Let salad sit for at least 15 minutes before serving to allow flavors to meld. For best results, refrigerate for 1-2 hours. Toss again before serving and adjust seasoning if needed.
- Serve Fresh: Serve chilled or at room temperature. Give it one final toss and taste for seasoning adjustments. The salad tastes even better the next day as flavors continue developing overnight.
Notes
- Rinse beans thoroughly to remove excess sodium and improve texture – this step makes a huge difference.
- Salad tastes best after sitting for at least 30 minutes to allow flavors to meld together.
- Store in airtight container in refrigerator for up to 4 days; flavors improve overnight.
- Add fresh herbs and sunflower seeds just before serving if making ahead for best texture.
- Adjust seasoning after chilling as cold temperatures can dull flavors.
- Toast sunflower seeds lightly in dry pan for enhanced nutty flavor and better crunch.
Allergy Information: None
Nutrition
- Calories: 285 calories
- Fat: 12g
- Carbohydrates: 35g
- Protein: 15g