Pantry-Friendly Protein-Packed Bean Salad
This vibrant and nutritious bean salad is the perfect solution for an easy side dish or a fulfilling meal. Packed with flavor and made entirely from pantry staples, it's designed to help you make the most of your food storage. With a zesty dressing and a colorful mix of beans and vegetables, this salad not only supports a healthy diet but also allows for plenty of creativity. Whether served chilled or at room temperature, it’s a versatile dish that can be transformed into different meals, such as a delicious taco salad or a hearty baked potato topping. Enjoy the health benefits, taste, and convenience of this delightful salad!
10
Servings
N/A
Calories
8
Ingredients
Ingredients
white vinegar
3 tablespoons (none)
garlic powder
1 teaspoon (none)
dried oregano
1 teaspoon (none)
diced tomatoes with lime juice & cilantro
1 (14.5 ounce) can (well drained)
sweet corn
1 (15 ounce) can (well drained)
black beans
1 (15 ounce) can (well drained)
garbanzo beans
1 (15 ounce) can (well drained)
kidney beans
1 (15 ounce) can (well drained)
Instructions
1
In a large serving bowl, whisk together the white vinegar, garlic powder, and dried oregano to create a zesty dressing.
2
Add the well-drained diced tomatoes, corn, black beans, garbanzo beans, and kidney beans into the bowl.
3
Gently fold the ingredients together until everything is uniformly mixed.
4
Cover the bowl and let the salad marinate in the refrigerator for at least 2 hours for the flavors to meld. If you're short on time, it can sit at room temperature for up to 1 hour.
5
Serve chilled or at room temperature, and enjoy your healthy pantry-friendly bean salad!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Pantry-Friendly Protein-Packed Bean Salad?
It is a vibrant, nutritious salad made from common pantry staples like canned beans, corn, and tomatoes, featuring a zesty vinegar-based dressing.
Is this bean salad vegan?
Yes, this recipe is naturally vegan as it contains only plant-based ingredients.
Is the recipe gluten-free?
Yes, all the primary ingredients listed are gluten-free, making it a safe choice for those with gluten sensitivities.
How many servings does this recipe provide?
This recipe is designed to yield approximately 10 servings.
What types of beans are used in this salad?
The salad uses three types of beans: black beans, garbanzo beans (chickpeas), and kidney beans.
What ingredients are in the dressing?
The zesty dressing is made by whisking together white vinegar, garlic powder, and dried oregano.
Do I need to cook any of the ingredients?
No cooking is required; you simply drain the canned ingredients and mix them with the spices and vinegar.
Should the canned vegetables be drained?
Yes, it is important to well-drain the diced tomatoes, corn, black beans, garbanzo beans, and kidney beans before mixing.
How long should the salad marinate?
For the best flavor, let it marinate in the refrigerator for at least 2 hours. If you are in a rush, it can sit at room temperature for 1 hour.
Can I serve this salad at room temperature?
Yes, this salad is versatile and can be served either chilled or at room temperature.
Can I substitute the white vinegar?
While white vinegar is recommended for its zest, you could likely substitute apple cider vinegar or red wine vinegar depending on your preference.
What kind of tomatoes should I use?
The recipe calls for one 14.5 ounce can of diced tomatoes with lime juice and cilantro for added flavor.
Is this recipe good for meal prep?
Absolutely! It is marked as a meal prep friendly recipe because it keeps well and the flavors improve as it sits.
What are some creative ways to serve this bean salad?
You can transform it into a taco salad or use it as a hearty topping for a baked potato.
Is this salad high in protein?
Yes, with three different types of beans, this salad is considered a protein-packed dish.
Can I add fresh herbs?
Yes, though it uses dried oregano for convenience, adding fresh cilantro or parsley would enhance the flavor further.
Is this recipe budget-friendly?
Yes, it is designed to be pantry-friendly, utilizing affordable canned goods and basic spices.
What is the preparation time like?
The preparation is very quick, involving only whisking the dressing and folding in the drained canned ingredients.
Can I use frozen corn instead of canned?
Yes, frozen corn can be used as long as it is thawed and drained properly.
Are garbanzo beans and chickpeas the same thing?
Yes, garbanzo beans and chickpeas are two names for the same legume used in this recipe.
Does this recipe contain oil?
No, this specific recipe uses a vinegar-based dressing without added oils.
Is it spicy?
The recipe itself is mild, but the spice level may vary depending on the specific brand of canned tomatoes with lime and cilantro you choose.
Can I add other vegetables?
Yes, you can easily add diced bell peppers, red onions, or cucumbers to increase the crunch and nutrient profile.
How should I store leftovers?
Leftovers should be stored in a covered container in the refrigerator.
Is this salad a main dish or a side dish?
It is versatile enough to be served as either a fulfilling main meal or an easy side dish.
What makes this 'pantry-friendly'?
It is considered pantry-friendly because all the main ingredients are canned or dried, meaning they have a long shelf life.
Can I use fresh garlic instead of garlic powder?
Yes, you can substitute minced fresh garlic if you prefer a sharper garlic flavor.
Does it require any special equipment?
No, you only need a large serving bowl and a whisk or spoon for mixing.
Is this recipe low in fat?
Generally, yes, as it consists of beans and vegetables with no added oil or fats in the dressing.
Can I double the recipe for a party?
Yes, the recipe scales very easily; simply double the number of cans and dressing ingredients.