Mixed Bean Salad

Mixed Bean Salad is a vibrant, versatile dish typically made from a combination of cooked legumes like kidney beans, chickpeas, and black beans, tossed with fresh vegetables, herbs, and a tangy dressing. It's a staple in many cuisines, particularly popular in American, Mediterranean, and health-conscious cooking circles worldwide.

🍽️ Nutrition at a glance

This salad is generally high in plant-based protein and dietary fiber while being low in fat, making it a nutrient-dense option. A typical serving (about 1 cup) provides roughly 200-250 calories, along with significant amounts of iron, folate, and complex carbohydrates.

Nutrition breakdown

Calories	180 kcal
Protein	8 g
Carbs	30 g
Fat	3 g
Fiber	10 g
Sugar	4 g
Sodium	420 mg
Potassium	400 mg
Iron	3.5 mg
Magnesium	60 mg
Folate	120 mcg
Vitamin K	15 mcg
Zinc	1.8 mg
Vitamin C	8 mg
Manganese	0.8 mg

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

💡 What's interesting

Culturally, it represents the global embrace of legumes as affordable, sustainable protein sources, often appearing at potlucks and barbecues. Nutritionally, its combination of complementary proteins from different beans creates a complete amino acid profile, making it a valuable meatless meal.