This Five Bean Salad with Garlicky Mustard Dressing is the ultimate balance of hearty and refreshing. A combination of black beans, chickpeas, kidney beans, cannellini beans, and crisp green beans provides a satisfying texture, while scallions, bell peppers, and cucumbers add freshness and crunch. The homemade dressing made with olive oil, Dijon mustard, lemon juice, and a hint of honey ties everything together with a perfect blend of tangy and savory flavors. Whether you’re looking for a meal prep-friendly dish, a protein-rich vegan meal, or a flavorful side for your next gathering, this salad delivers! It’s easy to make, packed with nutrients, and deliciously versatile. Enjoy it fresh or let it sit for an even more flavorful experience.
Full Recipe:
Ingredients:
For the Green Beans:
- 1 cup fresh green beans, rinsed and cut into ½-inch pieces
- Water
- 1 teaspoon salt
For the Salad:
- 1 can (15 oz) red kidney beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) cannellini beans, drained and rinsed
- 4 stalks scallions, thinly sliced
- 1 small bell pepper, seeded and chopped
- ½ English cucumber, cut into ½-inch cubes
- ½ cup fresh Italian parsley, chopped
For the Garlicky Mustard Dressing:
- ⅓ cup olive oil
- ⅓ cup lemon juice
- 2 tablespoons Dijon mustard
- 2 tablespoons honey
- 3 cloves garlic, minced
- 1 teaspoon kosher salt (or more to taste)
- ¼ teaspoon black pepper
Directions:
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Prepare the Green Beans: Fill a bowl with ice water and set aside. Heat 3 cups of water and 1 teaspoon salt in a saucepan. Once boiling, add the green beans and cook for 5-7 minutes until tender-crisp. Use a slotted spoon to transfer them to the ice water to stop cooking. Let sit for a few minutes, drain, and set aside.
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Assemble the Salad: In a large bowl, combine red kidney beans, chickpeas, black beans, cannellini beans, cooked green beans, scallions, bell pepper, cucumber, and parsley. Gently mix and set aside.
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Make the Dressing: In a jar, combine olive oil, lemon juice, Dijon mustard, honey, minced garlic, salt, and pepper. Close the lid and shake vigorously until fully combined.
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Dress the Salad: Drizzle the dressing over the salad and toss gently to coat evenly. Taste and adjust seasoning if needed.
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Serve: Enjoy immediately or let sit for 15 minutes for flavors to meld.
Prep Time: 15 minutes | Cooking Time: 7 minutes | Total Time: 22 minutes
Kcal: 312 kcal per serving | Servings: 6
A Perfect Blend of Flavor and Nutrition
This five bean salad is not only delicious but also loaded with essential nutrients. Beans are an excellent source of plant-based protein, fiber, and essential vitamins and minerals, making this dish ideal for vegetarians, vegans, and anyone looking for a nutrient-dense meal. The addition of fresh vegetables such as bell peppers, cucumbers, and scallions enhances the crunch and freshness, while Italian parsley adds a burst of herbal brightness.
The star of the show, however, is the garlicky mustard dressing. Made with olive oil, Dijon mustard, lemon juice, honey, and minced garlic, this dressing strikes a perfect balance between tangy, sweet, and savory flavors. The acidity from the lemon juice complements the richness of the olive oil, while the garlic and mustard give it a bold depth. This homemade dressing not only enhances the taste of the beans but also helps the flavors meld together beautifully.
Why This Salad is a Must-Try
1. Rich in Protein and Fiber
Beans are a fantastic plant-based source of protein, making this salad an excellent option for vegetarians and vegans who want to maintain a high-protein diet. Additionally, the high fiber content aids digestion and promotes gut health, keeping you full and satisfied for longer.
2. Quick and Easy to Prepare
One of the best things about this salad is its simplicity. It requires minimal cooking, with only the green beans needing a quick boil. The rest of the ingredients are simply rinsed, chopped, and mixed, making it a perfect last-minute meal or side dish.
3. Versatile and Customizable
While the base recipe includes a classic combination of kidney beans, chickpeas, black beans, cannellini beans, and green beans, it is highly adaptable. You can swap out any beans for your favorites or add additional ingredients like corn, cherry tomatoes, or avocados for extra flavor and texture. If you prefer a spicier kick, a pinch of chili flakes or a splash of hot sauce can elevate the dish.
4. Perfect for Meal Prep
This salad can be made ahead of time and stored in the refrigerator for up to two days. The longer it sits, the more the flavors develop, making it an excellent choice for meal prep. Since it doesn’t require reheating, it is ideal for packed lunches, picnics, and potlucks.
How to Serve This Salad
This Five Bean Salad is incredibly versatile and can be enjoyed in several ways:
- As a Standalone Meal: With its high protein and fiber content, this salad makes a filling and nutritious lunch or light dinner.
- As a Side Dish: It pairs well with grilled meats, roasted vegetables, or sandwiches. Serve it alongside grilled chicken, fish, or even a burger for a well-rounded meal.
- As a Wrap or Sandwich Filling: Spoon the salad into a whole wheat tortilla or pita for a protein-packed wrap. It also works well as a topping for avocado toast.
- With a Bed of Greens: If you want to add more volume, serve this salad over a bed of leafy greens like spinach, kale, or arugula for a refreshing and nutrient-dense meal.
Tips for the Best Five Bean Salad
- Use Fresh Green Beans: While canned beans are convenient, fresh green beans add a delightful crunch. If using canned green beans, be sure to rinse them thoroughly to remove excess sodium.
- Rinse and Drain Canned Beans Well: This step helps remove excess starch and sodium, ensuring the salad has the best texture and flavor.
- Let It Marinate: Allowing the salad to sit for at least 15 minutes before serving helps the flavors blend together, making it even tastier.
- Adjust the Dressing to Taste: If you prefer a tangier salad, add more lemon juice or mustard. For a sweeter touch, increase the honey slightly.
A Salad for Every Occasion
The Five Bean Salad is perfect for any season, making it a year-round favorite. In the summer, it’s a refreshing and light option for barbecues, picnics, and outdoor gatherings. During colder months, it provides a hearty and satisfying meal that pairs well with warm dishes like soups and stews.
Another advantage of this salad is that it caters to a variety of dietary needs. It is vegan, gluten-free, dairy-free, and nut-free, making it suitable for people with food allergies or dietary restrictions. It is also low in fat and packed with antioxidants, making it a healthy addition to any meal plan.
Conclusion:
The Five Bean Salad with Garlicky Mustard Dressing is a powerhouse of nutrition, flavor, and convenience. Whether you’re looking for a healthy meal prep option, a protein-rich vegan dish, or a flavorful side for your next gathering, this salad ticks all the boxes. With its vibrant colors, fresh ingredients, and zesty dressing, it’s sure to become a favorite in your kitchen.