Five-Bean Salad

This colorful chickpea and veggie salad is a bright, satisfying dish bursting with flavor and texture. A tangy garlic-lime dressing ties together tender chickpeas, crunchy cucumbers, juicy tomatoes, and fresh herbs for a refreshing bite. Perfect for meal prep or gatherings, it only gets better after a few hours in the fridge as the flavors blend into a delicious harmony.

Active Time:

15 mins

Total Time:

45 mins

Servings:

10

Nutrition Profile:

No Added Sugar Gut Healthy Anti-Inflammatory Sesame-Free Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Soy-Free High-Fiber Healthy Cholesterol Vegetarian High-Protein Egg-Free Gluten-Free

                                      WHY YOU'LL LOVE THIS RECIPE :

This flavorful, nutrient-rich salad combines five hearty beans for a satisfying, protein-filled meal that’s as delicious as it is wholesome. 

Light and refreshing, it develops even more flavor after a quick chill in the fridge.

 For a fun variation, try swapping the lemon juice with red wine vinegar or apple cider vinegar for a tangy twist.

This colorful Mediterranean Chickpea Salad is loaded with protein and makes the perfect dish to prepare ahead for lunches, picnics, or family gatherings. Hearty chickpeas form the base, paired with crisp cucumbers, juicy tomatoes, and red onion for freshness and crunch. A vibrant lemon-garlic vinaigrette infused with parsley, dill, and a touch of oregano ties everything together beautifully. Keep reading for our expert tips, including why letting this salad rest before serving brings out its best flavor.

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Tips from the Test Kitchen

Here’s what we discovered while testing this recipe to make sure it’s easy, delicious, and full of nutrition:

• Finely chop your herbs before mixing them into the dressing—this helps their flavor spread evenly throughout the salad.

• Let the salad rest in the fridge for at least 30 minutes before serving. The flavors will meld, and the onions will mellow into a mild, tangy bite. After a few hours, the taste deepens even more as the chickpeas absorb the vinaigrette.

• For a flavor twist, swap lemon juice for red wine vinegar, apple cider vinegar, or even balsamic vinegar.

• Customize to your liking: Add roasted red peppers, crumbled feta, Kalamata olives, cherry tomatoes, or grilled corn. For a touch of sweetness, try diced mango or peaches.

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Nutrition Notes

Chickpeas are a fantastic source of plant-based protein, fiber, and complex carbohydrates, helping you stay full and energized longer. They’re also linked to better heart and digestive health.
Cucumbers and tomatoes add hydration, antioxidants, and vitamins A and C, while red onions bring a subtle sharpness plus extra antioxidants.
Finally, extra-virgin olive oil adds healthy monounsaturated fats known to support heart and brain health while reducing inflammation.

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Wholesome, vibrant, and incredibly easy to make, this Mediterranean Chickpea Salad is proof that nutritious food can be both simple and irresistibly delicious.

Ingredients

Yields: 10 servings

• 5 tablespoons freshly squeezed lemon juice (from about 2 lemons)

• 5 tablespoons extra-virgin olive oil

• ¼ cup finely chopped fresh herbs (such as parsley, basil, or mint), plus extra for garnish

• 2 cloves garlic, minced (about 2 teaspoons)

• 1 teaspoon Dijon mustard

• 1½ teaspoons salt

• 1 teaspoon Italian seasoning

• ½ teaspoon ground black pepper

• 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained

• 1 (15-ounce) can no-salt-added chickpeas, rinsed and drained

• 1 (15-ounce) can no-salt-added black beans, rinsed and drained

• 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained

• 1 (15-ounce) can no-salt-added cannellini beans, rinsed and drained

• 1 small (8-ounce) orange bell pepper, chopped (about 1¼ cups)

• ½ cup chopped red onion

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Directions

Step 1: 

In a large mixing bowl, whisk together the lemon juice, olive oil, chopped herbs, garlic, Dijon mustard, salt, Italian seasoning, and pepper until well combined and emulsified.

Add all five types of beans, along with the chopped bell pepper and red onion. Gently toss everything together until evenly coated with the dressing.

For the best flavor, cover and refrigerate for at least 30 minutes before serving. This resting time allows the beans to soak up the dressing and the flavors to meld beautifully.

Garnish with a sprinkle of fresh herbs before serving and enjoy this bright, protein-packed salad as a side dish or light main course.

   

Step 2 :

Add the rinsed kidney beans, chickpeas, black beans, pinto beans, and cannellini beans to the bowl, along with the chopped bell pepper and red onion. Gently toss until all the ingredients are evenly coated with the dressing and well combined.

Step 3 : 

Cover the bowl and place it in the refrigerator for at least 30 minutes, stirring once or twice to help the flavors blend together. Before serving, garnish with a sprinkle of fresh herbs for a bright, finishing touch.

Nutrition Facts (per serving)

Calories: 257
Total Fat: 8g
Carbohydrates: 36g
Protein: 12g

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Detailed Nutrition Information

Servings per recipe: 10
Serving size: About ¾ cup

Nutrient	Amount	% Daily Value*
Calories	257	—
Total Carbohydrate	36g	13%
Dietary Fiber	11g	38%
Total Sugars	3g	—
Added Sugars	0g	0%
Protein	12g	24%
Total Fat	8g	10%
Saturated Fat	1g	6%
Cholesterol	0mg	0%
Vitamin A	29µg	—
Vitamin C	32mg	35%
Vitamin D	0µg	—
Vitamin E	2mg	14%
Folate	173µg	—
Vitamin K	17µg	—
Sodium	339mg	15%
Calcium	85mg	7%
Iron	4mg	22%
Magnesium	72mg	17%
Potassium	629mg	13%
Zinc	2mg	14%
Vitamin B12	0µg	—
Omega-3	0g	—

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Nutrition information was calculated using a verified ingredient database and should be considered an estimate.

*Percent Daily Values (DVs) are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs. For specific dietary needs or medical conditions, consult a registered dietitian or healthcare professional.