Bean salad

Bean salad is a vibrant, cold dish typically made from a variety of legumes like kidney, chickpeas, or cannellini beans, tossed with chopped vegetables and a tangy vinaigrette. While its roots are in Mediterranean and Middle Eastern cuisines, it has become a staple in American and global potlucks due to its simplicity and versatility. It is often served as a refreshing side dish or a light, protein-rich lunch.

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🍽️ Nutrition at a glance

This dish is a nutritional powerhouse, being exceptionally high in plant-based protein and dietary fiber while remaining relatively low in fat. A typical serving provides a solid calorie ballpark of 150-250 calories, offering significant amounts of iron, folate, and complex carbohydrates for sustained energy.

Nutrition breakdown

Calories	180 kcal
Protein	8 g
Carbs	30 g
Fat	4 g
Fiber	8 g
Sugar	6 g
Sodium	450 mg
Potassium	350 mg
Iron	2.5 mg
Magnesium	50 mg
Folate	120 mcg
Vitamin C	8 mg
Vitamin K	15 mcg
Manganese	0.6 mg
Zinc	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Bean salad is culturally significant as a 'peasant food' that has evolved into a celebrated health food, often praised for its incredible shelf life and ability to improve in flavor as it marinates. Nutritionally, the combination of beans and grains (if added) creates a complete protein, making it a vital dish for vegetarian and vegan diets.