Description
A refreshing bean salad recipe that combines creamy beans, chickpeas, bulgur, and crisp veggies for a wholesome dish that’s as simple as it is flavorful. Perfect for picnics, family lunches, or make-ahead meals.
Ingredients
- 1 cup cooked beans, only the grains, no sauce
- 1/3 cup yellow bell pepper, chopped
- 1/2 cup chickpeas
- 1/2 cup chopped tomatoes (use the one you prefer)
- 1/2 cup or 1 small chopped onion
- 2 tablespoons bulgur
- 1/3 cup fresh parsley, chopped
- 2 tablespoons apple vinegar
- Salt and freshly ground black pepper, to taste
Instructions
- In a large bowl, add the beans, chickpeas, chopped onion, and bell pepper.
- Mix in the tomatoes, parsley, and bulgur.
- Drizzle with olive oil and apple vinegar.
- Season with salt and freshly ground black pepper to taste.
- Toss everything gently until well coated.
Notes
Use what you have: Any beans will work — red, black, white, or mixed. In this recipe I used red.
Let it rest: The salad tastes even better after sitting for 15–20 minutes, allowing the flavors to mingle.
Texture tip: If you prefer a bit more crunch, add diced cucumber or celery.
Make it your own: Sprinkle a bit of feta or crumble in some boiled egg for a protein-packed twist (though keep it vegan if you wish!).
Note: These values are rough estimates based on common ingredients. For medical or dietary advice, it’s always best to consult a registered nutritionist or healthcare provider.
- Prep Time: 10 minutes
- Category: Side Dish
- Cuisine: Worldwide
Nutrition
- Serving Size: 1 cup
- Calories: 190
- Sugar: 3 g
- Sodium: 150 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 7 g
- Protein: 7 g
- Cholesterol: 0