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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
The warm season is just around the corner and this means only one thing: salad season is finally here! Why not usher it in with this colorful Four Bean Salad topped with a fantastic homemade Zesty Italian Dressing.
Packed with fiber, plant-based protein, and essential vitamins and minerals, this salad promotes digestive health, supports muscle function, and leaves you energized and satisfied after consumption. In addition, the heart-healthy ingredients, low calories and immune-boosting properties make it a smart choice for maintaining a nutritious and balanced diet over time!
I recommend preparing it in advance and storing it in the refrigerator so that you always have a balanced and delicious side dish or light lunch on hand. I often serve it with a couple of slices of sourdough bread or some steamed wild rice, especially when I am hungrier or want to add some energizing complex carbohydrates.
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Pro tip:
For a more indulgent bean salad, add a dollup of my Vegan Nacho Cheese on top, made with just three readily available ingredients. You can also sprinkle in some healthy tortilla chips (I love these ones from Quest Nutrition). This is also a great way to get kids to eat more vegetables and legumes!
Four Bean Salad: 8 Reasons Why You Should Try It! 🔥
Still on the fence about this Four Bean Salad? Well, let me double the pleasure – with four types of beans and eight reasons why it’s a must-try!
- High in Fiber
The combination of different beans in this salad provides a significant amount of dietary fiber, around 12 grams per serving. As you might know, dietary fiber is essential for digestive health, promoting regular bowel movements, and helping to prevent constipation. Read more about the incredible super powers of fiber in this article about the link between gut health and mental health. - Rich in Plant-Based Protein
Beans are an excellent source of plant-based protein. This make this four bean salad a great option for vegetarians and vegans, or really everyone that wants to reduce their intake of animal products. Remember that protein is crucial for muscle repair and growth, as well as providing long-lasting energy and satisfaction! This bean salad contains as much as 12 grams of protein per serving, which is about a quarter of the daily intake for an average-sized woman. - Nutrient-Dense
Each component of this salad contributes precious antioxidants, as well as essential vitamins and minerals. For example, beans are rich in nutrients such as iron, magnesium, and potassium. Bell peppers provide vitamin C, while onions offer antioxidants like quercetin. This is none other than a powerful compound that can help reduce inflammation, lower blood pressure, improve exercise performance, and stabilize blood sugar levels. - Low in Calories
This salad is relatively low in calories –around 300 calories per serving- while being filling and satisfying. It’s a great option for those looking to manage their weight or incorporate more nutrient-dense foods into their diet. You can either consume it as a light lunch, paired with a couple slices of sourdough bread, or some steamed rice, or as a side in a more substantial meal. The recipe below makes for four large servings or six smaller sides. - Heart-Healthy
Beans are known for their heart-healthy benefits. They are low in fat and cholesterol while being rich in soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease. Read more about the amazing benefits of beans here. - Boosts Immune System
The combination of ingredients, especially the citrus juices and garlic in the dressing, provides a good dose of immune-boosting nutrients. Vitamin C from the citrus helps support the immune system, while garlic has antimicrobial properties. - Versatile and Customizable
This salad is highly customizable based on personal preferences and ingredient availability. You can enrich it with additional veggies (baby carrots and cherry tomatoes go very well in it), herbs like fresh basil or parsley, or even incorporate whole grains like quinoa or millet for added texture and nutrition. - Convenient and Make-Ahead
This salad can be prepared in advance and stored in the refrigerator. This makes it a convenient option for meal prep, picnics, or potlucks. Plus, the flavors also meld together nicely over time, so it tastes even better after marinating for a few hours! I love to blanch the green beans and drain, wash, or chop all the other ingredients in the weekend, and then have them ready to assemble for the week ahead.
Four Bean Salad: Tips to Make It Easier to Digest! 🧨
This Four Bean Salad can be relatively easy to digest, especially if the beans are cooked properly and consumed in moderation. However, some people may experience bloating or digestive discomfort due to the high fiber content of beans.
Here are some tips to help prevent bloating and digestive issues when eating your beans and legumes:
- Gradually Increase Fiber Intake
If you’re not used to consuming a lot of fiber, it’s essential to gradually increase your intake to allow your digestive system to adjust. Start with smaller portions of the salad and gradually increase the serving size over time. - Properly Cook Beans
Ensure that the beans are thoroughly cooked to make them easier to digest. Overcooking can break down the complex carbohydrates in beans, making them easier for your body to process. - Soak Beans Before Cooking
Soaking dried beans before cooking can help reduce the oligosaccharides, which are sugars responsible for causing gas and bloating. In addition, it helps soften the beans, making them easier to digest. - Chew Thoroughly
Chew your food slowly and thoroughly to aid in the digestion process. This allows enzymes in your saliva to begin breaking down the food, making it easier for your stomach and intestines to process. - Drink Plenty of Water.
Fiber absorbs water, so it’s essential to drink plenty of fluids when consuming a fiber-rich salad like this one. Water helps soften the fiber, making it easier to pass through the digestive system. - Include Digestive Aids
Consider adding ingredients known to aid digestion, such as herbs like parsley or digestive spices like ginger or fennel, to the salad. These can help alleviate gas and bloating. - Balance with Other Foods
Pair the bean salad with other easily digestible foods, such as leafy greens or cooked vegetables. This helps balance the fiber intake and reduce the likelihood of digestive discomfort. - Be Mindful of Portion Sizes
While beans are nutritious, consuming large portions at once can overwhelm the digestive system, especially if you’re not accustomed to eating them regularly. Enjoy the salad in moderation and listen to your body’s signals!
If you liked this recipe, here are other recipes you might like. Cherry Gorgonzola Salad, Spicy Quinoa Salad, and Vegan Greek Pasta Salad.
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Before you go…
I hope you will love this recipe as much as I do! If you have tried it, please let me know how you liked it in the comments. And don’t forget to tag my socials (all the links are down below). 💗
Four Bean Salad with Homemade Zesty Italian Dressing
Ingredients
For the four bean salad:
- 1 package Green beans
- 1 can Black beans
- 1 can Kidney beans
- 1 can Pinto beans
- 1 large Red bell pepper
- 1 large Red onion
For the homemade zesty Italian dressing:
- 4 tbsp Olive oil extra-virgin
- 2 tbsp Apple cider vinegar or red wine vinegar
- 4 cloves Garlic finely minced
- ½ Lime the zest
- ½ Lime the juice
- ½ Lemon the juice
- 2 tbsp Deli mustard
- Salt and pepper adjust to taste
Instructions
- Wash the green beans and trim off the ends.
- Bring a pot of water to a boil, add the green beans, and blanch for about 3 minutes until they are bright green but still crisp. Drain and immediately plunge them into ice water to stop the cooking process.
- Once cool, drain and cut into bite-sized pieces.
- In a large mixing bowl, combine the cut green beans, drained and rinsed kidney beans, pinto beans, and black beans. Toss gently to mix.
- Dice the red bell pepper into small, bite-sized pieces and thinly slice the sweet onion. Add these to the mixing bowl with the beans.
- It is now time to prep the zesty Italian dressing. In a small bowl, whisk together the olive oil and apple cider vinegar to create a harmonious base.
- Add the lime zest, lime juice, lemon juice, minced garlic, and deli mustard to the base. Whisk until well combined. Season with salt and pepper according to your taste preferences.
- Pour the dressing over the bean and vegetable mixture. Toss gently until everything is well coated with the dressing.
- For the best flavor, let the salad marinate in the refrigerator for at least 1 hour before serving. Enjoy!
Nutrition
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