Vegan Medley Salad

Vegan Medley Salad is colorful, crispy, and rich in vegan ingredients with three beans. Energetic vegetables and fresh beans are added to the dish with a tangy dressing to make it refreshing and rich. This salad is strong due to its diversity. Various beans are used to give the dish texture and protein, and vegetables are added to add freshness and color. Vegan Medley Salad with three beans can also be meal-prepped, and the taste is more developed when it is stored in the fridge.

STATS:

• Calories: 210 per serving
• Preparation time: 15 minutes
• Serving size: 1 cup
• Cook time: 0 minutes
• Cuisine: American
• Total time: 15 minutes
• Course: Salad, side dish
• Diet: Vegan
• Serving: 6

EQUIPMENT:

• Large mixing bowl
• Measuring cups and spoons
• Cutting board
• Sharp knife
• Dressing bottle, small whisk, or jar with lid.

INGREDIENTS:

• One can of washed and drained kidney beans.
• A single cup of rinsed and drained canned black beans.
• One cup of canned chickpeas that have had their liquid drained.
• 1/2 small red onion, cut fine;
• 1 small cucumber;
• ½ red bell pepper, diced;
• ½ yellow bell pepper, diced.
• Half a cup of cherry tomatoes
• Two teaspoons of freshly chopped parsley.
• 2 teaspoons of olive oil
• Two teaspoons of apple cider vinegar.
• One tablespoon of juice from lemon
• A teaspoon of maple syrup
• Half a teaspoon of powdered garlic
• A single teaspoon of Dijon mustard
• Season with salt and black pepper.

INGREDIENT NOTES:

Beans:

• Tinned beans are quicker; however, rinse the beans off to eliminate the extra sodium content.

Bell peppers:

• Select variations such as red, yellow, or orange in order to give them visual appeal. The beans are balanced by their sweetness.

Cucumber:

• Provides lightness and crunch. English cucumbers or Persian cucumbers are the most appropriate since they have fewer seeds.

Red onion:

• Introduces sharpness; however, you may want to add a soaked chopped onion in cold water for 10 minutes.

Dressing:

• Olive oil is used to give richness, vinegar and lemon juice to give tanginess, Dijon mustard to give depth, and maple syrup to balance acidity.

INSTRUCTIONS:

1. Kidney beans, black beans, and chickpeas should be mixed in a large bowl.
2. Add tomatoes, bell peppers, cucumber, onion, and cherry tomatoes that are diced.
3. Stir lightly, not to ruin the beans.
4. Add the apple cider vinegar, Dijon mustard, juice from a lemon, maple syrup, powder of garlic, salt, and black pepper together in a small bowl or jar and mix them.
5. Adjust seasoning to taste.
6. Pour beans and vegetable mixture dressing. Stir until properly covered. Sprinkle diced parsley on it.
7. Give time to chill at least 30 minutes to add greater flavor, or serve immediately.

SERVING SUGGESTIONS:

• Eat it with bread, pita, or crackers to make it a more substantial meal.
• It is also a fantastic side to grilled vegetables, tofu, roasted or vegan burgers.
• To pack it in jars so that it can be served easily at a picnic.

TIPS:

• To add additional crunch, corn kernels, celery, or shredded carrots can be added.
• In case you want the salad to be spicier, you can add chili flakes or sliced jalapeño.
• Even better as the salad will be tastier on the day after because flavors will bond.

STORAGE INFORMATION:

Fridge:

• Keep in an airtight box not exceeding 4 days. Ingredients should be mixed prior to serving since the dressing can be at the bottom.

Freezer:

• Not advisable, beans and vegetables will lose their texture.

FAQs

Is it feasible to prepare this salad without oil?

• Yes, to make the dressing lighter, add an additional squeeze of lemon or vinegar and leave out the oil made from olives.

What beans can I swap in?

• Green beans would be fine, cannellini beans would be fine, or pinto beans would be fine.

Can I use canned mixed beans?

• Yes, but you have to make sure you rinse it off well.

Can this salad be prepared as a meal?

• Absolutely. It gets better with time and keeps nicely in the refrigerator.

Nutritional Information (per serving):

Calories: 210

Carbohydrates: 32g

Fiber: 8g

Protein: 9g

Fat: 6g

Calcium: 6% DV

Iron: 15% DV

Vitamin A: 20% DV

Vitamin C: 35% DV

Potassium: 460mg

Sodium: 280mg

Serving size: 1 cup