Colourful Rainbow Bean Salad Recipe

Save this recipe on:

This Colourful Rainbow Bean Salad is a celebration of flavor and vibrancy in every bite. Packed with protein-rich beans and an array of fresh vegetables, it’s a dish that’s as nourishing as it is beautiful. Whether you’re prepping for a picnic, a light lunch, or a refreshing side for your next dinner party, this salad brings both color and crunch to the table.

What makes this salad stand out is its perfect balance of textures and flavors. The creamy beans contrast with the crisp bell peppers and onions, while a zesty dressing ties everything together with a bright, tangy finish. It’s vegan, gluten-free, and takes minutes to prepare—making it a top choice for healthy, quick meal ideas.

---

Ingredients for this Colourful Rainbow Bean Salad Recipe

• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) cannellini beans or white beans, drained and rinsed
• 1 can (15 oz) chickpeas or garbanzo beans, drained and rinsed
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 green bell pepper, diced
• 1 small red onion, finely chopped
• 1/2 cup fresh parsley, chopped
• 2 tablespoons fresh cilantro, chopped (optional)
• 1/4 cup olive oil
• 3 tablespoons apple cider vinegar or lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and black pepper to taste

---

Step 1: Prepare the Beans

Start by draining and rinsing all the canned beans (kidney beans, white beans, and chickpeas) thoroughly under cold water. This helps remove excess sodium and gives the salad a fresher taste. Let them drain fully while you prep the vegetables.

---

Step 2: Chop the Vegetables

Dice the red, yellow, and green bell peppers into small, even pieces. Finely chop the red onion for a bit of sharpness and crunch. Roughly chop the fresh parsley and cilantro for a pop of herbal freshness.

---

Step 3: Mix Everything Together

In a large mixing bowl, combine the drained beans, chopped peppers, onions, and herbs. Toss gently with a large spoon or spatula so everything is evenly distributed without mashing the beans.

---

Step 4: Whisk the Dressing

In a small bowl or jar, whisk together the olive oil, apple cider vinegar (or lemon juice), Dijon mustard, minced garlic, salt, and pepper. Whisk until the dressing is fully emulsified and smooth.

---

Step 5: Dress the Salad

Pour the dressing over the bean and vegetable mixture. Gently toss until all the ingredients are coated evenly in the dressing. Taste and adjust seasoning if needed with a little more salt or vinegar.

---

Step 6: Let It Chill

Cover the salad and place it in the fridge for at least 30 minutes before serving. This resting time allows the flavors to meld and deepen, making every bite even more delicious.

---

Storage Instructions

This Colourful Rainbow Bean Salad stores beautifully, making it ideal for meal prep and leftovers. Once prepared, place the salad in an airtight container and refrigerate. It will stay fresh for up to 4–5 days.

For best results:

• Stir before serving to redistribute the dressing.
• Avoid freezing, as the texture of the beans and fresh veggies may become mushy once thawed.
• If prepping in advance, you can mix the salad and store the dressing separately, then toss them together just before serving.

---

Estimated Nutrition

(Per 1 cup serving — approximate values)

• Calories: 240
• Protein: 10g
• Carbohydrates: 30g
• Fiber: 9g
• Sugars: 4g
• Fat: 10g
• Saturated Fat: 1.5g
• Cholesterol: 0mg
• Sodium: 300mg

This salad is rich in fiber and plant-based protein, making it a nutritious choice for vegetarians and vegans alike.

---

Frequently Asked Questions

1. Can I use dry beans instead of canned?

Yes! Cooked dry beans work great. Just ensure they’re fully cooked and cooled before using. You’ll need about 1.5 cups of each cooked bean to substitute for a 15 oz can.

2. Is this salad gluten-free?

Absolutely. All the ingredients are naturally gluten-free. Just double-check your mustard and vinegar labels if you’re especially sensitive.

3. Can I make it ahead of time?

Yes, in fact, it’s better that way. Making it ahead allows the flavors to fully develop. It’s perfect for next-day meals.

4. What can I serve it with?

It’s great on its own, but also pairs well with grilled chicken, wraps, or over greens for a protein-packed salad bowl.

5. How do I make it spicier?

Add chopped jalapeño, red pepper flakes, or a splash of hot sauce to turn up the heat.

6. Can I swap out any vegetables?

Definitely! Feel free to add diced cucumbers, shredded carrots, or even corn for a twist.

7. Is this salad good for weight loss?

It can be! It’s low in fat, high in fiber and protein, and very satisfying, which can help with appetite control.

8. How do I reduce the sodium?

Use low-sodium canned beans or cook beans from scratch, and go light on the salt in the dressing. Rinsing canned beans also helps reduce sodium.

---

Print

Save this recipe on: