Southern Bean Salad

Southern Bean Salad is a hearty, tangy side dish from the American South, typically made with a mix of canned or cooked beans (like kidney, black, and pinto beans), crisp vegetables, and a zesty vinaigrette. It's known for its vibrant colors and satisfying texture, often served at potlucks, barbecues, and picnics.

🍽️ Nutrition at a glance

This salad is a plant-based powerhouse, offering a balanced mix of complex carbohydrates and protein with relatively low fat. It's an excellent source of dietary fiber and provides key minerals like iron, potassium, and folate, with a typical serving containing around 200-250 calories.

Nutrition breakdown

Calories	220 kcal
Protein	12 g
Carbs	32 g
Fat	4 g
Fiber	9 g
Sugar	5 g
Sodium	380 mg
Folate	120 mcg
Iron	3.5 mg
Potassium	480 mg
Magnesium	60 mg
Phosphorus	180 mg
Vitamin C	15 mg
Vitamin K	10 mcg
Zinc	1.8 mg

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

💡 What's interesting

Culturally, it's a staple of Southern hospitality, symbolizing communal gatherings and resourcefulness. Nutritionally, combining different beans creates a complete protein profile, making it a valuable dish for vegetarians and a budget-friendly way to boost nutrient intake.