Healthy 3 Bean Salad Recipe Vegan and Daniel Fast-Friendly
A healthy bean salad recipe is the perfect way to get your daily intake of protein and fiber. This Daniel Fast-friendly dish will satisfy your taste buds while providing you with essential nutrients – and keep you full!
This bean vegan salad recipe is easy to make, and you can even pick the types of beans you like best.
So if you're looking for a delicious and versatile recipe that is healthy and delicious, be sure to give it a try. We'll start with the recipe and meal ideas, plus break down some nutritional and prep details.
Healthy Vegan Bean Salad Recipe
Serves 6-8
Ingredients
15 oz can cannellini (white) beans
15 oz can kidney beans
15 oz can garbanzo beans (chickpeas)
grape tomatoes halved
cucumber
red onion
red bell pepper
dill
parsley
olive oil
lemon
Pinch of red pepper flakes (optional)
salt and pepper
Instructions
Drain and rinse the three cans of beans. Pick out any damaged beans or skins and combine them in a large bowl.
Cut the cucumber in half lengthwise, then halve again and chop it into bite-sized pieces. Also, halve the tomatoes and finely chop the red onion and red bell pepper.
Stir beans and veggies together.
Whisk together olive oil, freshly squeezed lemon juice, and minced dill and parsley. If you like some heat, you can add red pepper flakes here.
Note: this recipe uses three full cans of beans. That may be precisely what you want, especially if you're going to use it for a dip or topping for salads and other dishes.
But if you find it's too many beans, you may want to:
Use 1/2-3/4 cans of each type of beans. You can save the extras to throw on salads or in whole grain bowls.
You can increase the raw vegetables and a few more in addition. This will help to mix up the flavor variety.
Another great way to get more beans in your diet is our 3 bean vegan chili recipe.
The Health Benefits of Bean Vegan Salads
Are you feeling hungry on the Daniel Fast? Or after making the switch to plant-based or vegan eating?
If so, you're in luck: beans are an excellent source of plant-based protein. In fact, a single cup of cooked beans provides about 15 grams of protein.
But that's not all beans have to offer. They're also rich in fiber and antioxidants, which can help protect your cells from damage.
Plus, they're a good source of iron. Iron is an important nutrient for vegan and vegetarian diets because it's predominantly found in animal products.
Finally, beans (true to the popular childhood rhyme) effectively move things along in your digestive system. One cup of beans has 10-15 grams of fiber, depending on your choice.
And this isn't just any kind of fiber. Beans contain soluble fiber, which dissolves in water and forms a gel-like substance. This substance slows down digestion, making you feel fuller for longer.
When you add additional raw vegetables and some healthy oils with polyunsaturated or mono-unsaturated fats, you have a balanced vegan meal that provides all the nutrients your body needs.
Variations for a Healthy Bean Salad Recipe
The recipe featured here contains cannellini beans (also known as white beans), garbanzo beans (chickpeas), and kidney beans – but you could use any variety you like, such as black beans, pinto beans, or even lentils or black-eyed peas.
If you don't have time to cook dried beans from scratch, you can use canned beans instead. Just make sure to rinse them thoroughly before adding them to the salad.
If you want to use dried beans (which are exceptionally inexpensive), soak them overnight in water. Then, cook them the next day according to the package instructions.
To make this vegan salad recipe even more nutritious, add some chopped raw vegetables. Cucumber, tomatoes, and red onions are all excellent choices. You could also add savory flavors like artichokes, olives, or roasted red peppers.
Or, if you'd rather opt for a bit of sweetness, you could also add dried fruit like raisins or cranberries.
Dressing For Bean Salad on the Daniel Fast
Now, if you're doing the Daniel Fast, you're a bit limited when it comes to traditional salad dressings.
If you're simply looking for a vegan meal or healthy plant-based recipe, you can add a bottled vinaigrette dressing of your choice for a quick and easy dressing.
However, if on a strict Daniel Fast, you'll need to make a dressing without sugar, honey, alcohol, or vinegar.
Fermenting vinegar is a process that results in the production of alcohol. During the fermentation process, yeast cells convert sugar into ethanol and carbon dioxide. This process is used to produce alcoholic beverages such as beer, wine, and cider, as well as vinegar.
Although vinegar usually has less than 1% residual alcohol, ultimately, you decide the extent of foods you're abstaining from. However, most people will avoid vinegar with a strict interpretation of the Daniel Fast.
That leaves you with pure plant-based oils, fresh lemon juice, and fresh herbs, which make a fantastic salad dressing for the Daniel Fast.
Ways to Eat This Healthy Bean Salad Recipe
You can eat this bean vegan salad chilled or at room temperature. This salad is hearty enough to be eaten on its own as a light lunch or dinner.
You could also serve it over some quinoa, rice, or greens for a more filling meal.
Or, if you're looking for a vegan appetizer or side dish, this healthy bean salad recipe would be perfect. You can scoop it up as a dip or use it as a topping for your salad.
How to Store Bean Salad
This vegan salad will keep in the fridge for up to five days. This makes it a great meal prep recipe. Be sure to keep this salad in an airtight container.
Unfortunately, beans do not freeze well, so we don't recommend freezing.
If you're doing the Daniel Fast and looking for recipes that will last, this healthy bean salad recipe is perfect. It's also a fantastic vegan lunch idea to take to work or school.
Interested in finding more Daniel Fast Recipes?
Check out our meals and recipes page with lots of options for breakfast, lunch, and dinner. You may also be interested in the following articles:
