Some recipes just slide effortlessly into your routine the kind you whip up once and then find yourself craving weekly. This Mixed Bean Salad is exactly that kind of dish. It’s fresh, bold, ridiculously easy, and best of all it actually helps you reach your wellness goals.
Packed with fiber, plant-based protein, and vibrant veggies, this salad isn’t just satisfying it’s energizing, detox-friendly, and perfect for anyone looking to eat lighter without sacrificing flavor.
I first made this during a summer meal-prep rush, thinking it’d be a quick side. But after one bite crunchy cucumber, briny capers, bright parsley, and that zingy Dijon vinaigrette it became the main event. Add a few warm slices of Pita Bread or pair it with smoky Qdoba Chicken for a full-flavored meal, and you’re set for the day.
This recipe is especially trending right now because more people are leaning into high-protein, high-fiber meals and beans are powerhouses. In fact, studies show that eating beans regularly can boost metabolism and support weight loss by keeping you full longer and reducing cravings.
It’s colorful, crunchy, and ready in 15 minutes. No cooking. Just rinse, chop, toss, and enjoy.
If you try this at home, I’d love to hear your twist maybe with feta? Or roasted corn? Leave a comment or tag me with your version!
My Favorite Things About This Recipe!
If you’re anything like me, you need recipes that are quick, nourishing, and a little exciting. This one checks all the boxes here’s why I keep coming back to it (and why you might too):
- Keeps Me Full for Hours: I started making this on busy Mondays. It powers me through back-to-back meetings and somehow tastes even better the next day.
- Super Flexible with Ingredients: Whether I use canned beans or leftover cooked ones from the weekend, it works. No stress, no fancy prep just real, good food.
- Easy to Customize: Once I swapped in maple syrup for honey and added roasted red peppers wow. The flavors just popped!
- A Hit at Gatherings: This is my go-to for potlucks and weekend picnics. It disappears fast, and I always end up sharing the recipe.
- Helps Me Avoid Mindless Snacking: Honestly, I’ve noticed fewer post-lunch sugar cravings since I started eating this regularly thank you, fiber-rich beans!
Mixed Bean Salad Recipe
Equipment
- Large mixing bowl
- Small bowl (for dressing)
- Whisk or fork (for mixing the dressing)
- Cutting Board
- Sharp Knife
- Measuring spoons and cups
- Colander (for draining and rinsing beans)
Ingredients
- 3 15 oz cans beans drained and rinsed or use 4 ½ cups cooked beans
- 1/2 medium onion finely chopped about 3/4 cup
- 1 medium cucumber finely chopped about 2 cups
- 3 tablespoons drained capers
- 1/2 cup 60g finely chopped fresh parsley
- 3/4 teaspoon dried oregano
For the Dressing:
- 1/4 cup 60ml red wine vinegar
- 1/4 cup 60ml extra-virgin olive oil
- 1 teaspoon Dijon mustard
- 1 to 2 teaspoons honey or maple syrup optional
- 3/4 teaspoon fine sea salt plus more to taste
- 1/4 teaspoon fresh ground black pepper
Instructions
- Drain and rinse the beans thoroughly, then add them to a large bowl.
- Finely chop onion, cucumber, and parsley; add to the bowl.
- Add capers and sprinkle dried oregano over the mixture.
- In a small bowl, whisk together red wine vinegar, olive oil, Dijon mustard, salt, pepper, and honey or maple syrup.
- Pour the dressing over the bean mixture.
- Toss everything gently until evenly coated.
- Taste and adjust salt, pepper, or sweetener as needed.
- Chill for 15–30 minutes before serving, if desired, for best flavor.
Nutrition Info:
| Nutrition | Value |
| Calories | 167kcal |
| Carbohydrates | 24g |
| Protein | 4g |
| Fat | 7g |
| Sugar | 9g |
| Sodium | 412mg |
Time For Creative Variations!
1. Add a Crunch Element with Toasted Seeds:
A handful of toasted sunflower seeds or pumpkin seeds can completely elevate the texture. They add just the right amount of nutty crunch without overpowering the freshness.
2. Mix in Roasted Veggies for Warm Depth:
Toss in some chopped roasted zucchini, sweet potato, or bell peppers. The warm, slightly caramelized veggies contrast beautifully with the cool beans and vinaigrette.
3. Try a Smoky Twist:
Add a pinch of smoked paprika or chipotle powder to the dressing. It gives the salad a subtle depth think smoky summer vibes without a grill.
4. Stir in a Spoonful of Olive Tapenade:
A spoon of good-quality olive tapenade (or even crushed kalamata olives) adds a rich, briny hit that really boosts flavor, especially if you’re skipping extra salt.
5. Brighten It Up with Citrus Segments:
Try folding in some fresh orange or grapefruit segments. They offer a juicy surprise in every bite and play well with the parsley and vinegar.
6. Make It Creamy with Tahini or Avocado:
For a creamier version, stir a spoonful of tahini into the dressing or toss in diced avocado just before serving. It softens the sharp notes and adds a buttery finish.
Quick Questions?
1. Can I make this salad ahead of time?
Ans: Yes! It actually tastes better after a few hours in the fridge as the flavors meld. Just give it a quick toss before serving.
2. What types of beans work best?
Ans: Go for a mix like kidney beans, black beans, and chickpeas. But honestly, any combo you have on hand will work even butter beans or cannellini.
3. Can I skip the capers?
Ans: Absolutely. If you’re not into capers, try chopped green olives or a little lemon zest for a similar briny kick.
4. How long does this salad stay fresh?
Ans: Stored in an airtight container, it’ll last 3–4 days in the fridge. It’s perfect for meal prep!
5. Is this salad good for weight loss?
Ans: Yes! It’s high in fiber and protein, which helps keep you full longer and supports digestion both are key for healthy weight management.
7. Can I make it oil-free?
Ans: Yes, just skip the olive oil and add a splash of lemon juice or more vinegar to balance the dressing. It’ll still be delicious and fresh.
