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Southwestern Three-Bean Dense Salad

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Southwestern Three-Bean Dense Salad

This no-cook salad is packed with flavor and protein. Plus, it’s so easy to put together that it’ll be your go-to for lunchboxes, potlucks, barbecues, and more!

Ingredients

Servings  4   Serving Size   1 1/4 cups

  • 1 15.5-ounce can no-salt-added or low-sodium black beans, rinsed and drained
  • 1 15.5-ounce can no-salt-added or low-sodium kidney beans, rinsed and drained
  • 1 15.5-ounce can no-salt-added or low-sodium pinto beans, rinsed and drained
  • 3/4 cup chopped tomato
  • 1/3 medium red bell pepper (chopped)
  • 1/3 medium yellow bell pepper (chopped)
  • 3 medium green onions (thinly sliced)
  • 1/4 cup salsa (lowest sodium available)
  • 1/4 cup chopped, fresh cilantro
  • 1 tablespoon olive oil (extra virgin preferred)
  • 1/8 teaspoon pepper
  • 4 ounces mixed salad greens, torn into bite-size pieces
  • 1 medium lime (cut into 4 wedges, optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, stir together all the ingredients except the salad greens, tossing gently. (For best flavor, cover and refrigerate for 4 hours, stirring occasionally.) Spoon over the salad greens.
  2. Serve with the lime wedges.

Cooking Tip: For a quick lunch, wrap any leftovers minus the salad greens in whole-wheat or corn tortillas (lowest sodium available). Zap the wrap in the microwave until warm.

Tip: Substitute canned lentils (lowest sodium available), frozen edamame, thawed, or other varieties of no-salt-added or low-sodium beans, such as great northern or chickpeas for the canned beans listed in the recipe.

Nutrition Facts

Southwestern Three-Bean Dense Salad
CaloriesCalories
321 Per Serving
ProteinProtein
19g Per Serving
FiberFiber
21g Per Serving

Nutrition Facts

Calories 321
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 109 mg
Total Carbohydrate 52 g
Dietary Fiber 21 g
Sugars 5 g
Added Sugars 0 g
Protein 19 g

Dietary Exchanges
3 1/2 starch, 2 lean meat

 
This no-cook salad is packed with flavor and protein. Plus, it’s so easy to put together that it’ll be your go-to for lunchboxes, potlucks, barbecues, and more!

Nutrition Facts

Southwestern Three-Bean Dense Salad
CaloriesCalories
321 Per Serving
ProteinProtein
19g Per Serving
FiberFiber
21g Per Serving
×
Calories 321
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 109 mg
Total Carbohydrate 52 g
Dietary Fiber 21 g
Sugars 5 g
Added Sugars 0 g
Protein 19 g

Dietary Exchanges
3 1/2 starch, 2 lean meat

Ingredients

Servings  4   Serving Size   1 1/4 cups

  • 1 15.5-ounce can no-salt-added or low-sodium black beans, rinsed and drained
  • 1 15.5-ounce can no-salt-added or low-sodium kidney beans, rinsed and drained
  • 1 15.5-ounce can no-salt-added or low-sodium pinto beans, rinsed and drained
  • 3/4 cup chopped tomato
  • 1/3 medium red bell pepper (chopped)
  • 1/3 medium yellow bell pepper (chopped)
  • 3 medium green onions (thinly sliced)
  • 1/4 cup salsa (lowest sodium available)
  • 1/4 cup chopped, fresh cilantro
  • 1 tablespoon olive oil (extra virgin preferred)
  • 1/8 teaspoon pepper
  • 4 ounces mixed salad greens, torn into bite-size pieces
  • 1 medium lime (cut into 4 wedges, optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, stir together all the ingredients except the salad greens, tossing gently. (For best flavor, cover and refrigerate for 4 hours, stirring occasionally.) Spoon over the salad greens.
  2. Serve with the lime wedges.

Cooking Tip: For a quick lunch, wrap any leftovers minus the salad greens in whole-wheat or corn tortillas (lowest sodium available). Zap the wrap in the microwave until warm.

Tip: Substitute canned lentils (lowest sodium available), frozen edamame, thawed, or other varieties of no-salt-added or low-sodium beans, such as great northern or chickpeas for the canned beans listed in the recipe.
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Spaghetti Squash Noodle Bowls

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This recipe is adapted with permission from The New American Heart Association Cookbook, Centennial Edition. Copyright ©2024 by the American Heart Association. Published by Rodale Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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