Summer Series: Refreshing Summer Vegan Bean Salad

Hey lovely people! It has been such a hot and gorgeous summer thus far in Ohio. When the summer heat is on, nothing beats a light, refreshing, and flavorful bean salad. This vegan bean salad is perfect for picnics, barbecues, or just a quick and healthy lunch. It’s packed with protein, fiber, and a medley of vibrant veggies that make it as nutritious as it is delicious. Let’s get into this easy-to-make recipe that will surely become a summer favorite.

**Ingredients**:                (approx: **Total Prep Time:** 20 minutes)

- 1 can (15 oz) black beans, drained and rinsed *(use whatever beans and veggies you prefer)
- 1 can (15 oz) chickpeas, drained and rinsed

- 1 can (15 oz) kidney beans, drained and rinsed                                                                                           -1 can (15 oz) whole corn, drained and rinsed

- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced

- 1/2 red onion, finely chopped

- 1/2 cup bell peppers (red, yellow, or green), diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 avocado, diced

**For the Dressing:**
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon lime juice
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or agave nectar
- Salt and pepper to taste

**Instructions**:

**1. Prepare the Beans:**
Drain and rinse the black beans, chickpeas, and kidney beans. Place them in a large mixing bowl.

**2. Prepare the Veggies:**
Add the halved cherry tomatoes, diced cucumber, finely chopped red onion, diced bell peppers, chopped parsley, and cilantro to the beans.

**3. Make the Dressing:**
In a small bowl, whisk together the olive oil, apple cider vinegar, lime juice, minced garlic, Dijon mustard, and maple syrup or agave nectar. Season with salt and pepper to taste.

**4. Combine:**
Pour the dressing over the bean and veggie mixture. Toss gently to combine all the ingredients.

**5. Add the Avocado:**
Just before serving, gently fold in the diced avocado to prevent it from getting mushy.

**6. Chill and Serve:**
For the best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving.

**Health Benefits**:

**Black Beans, Chickpeas, and Kidney Beans:** These legumes are excellent sources of plant-based protein and dietary fiber, which help in maintaining muscle health and promoting good digestion. They also provide essential vitamins and minerals such as iron, magnesium, and folate.

**Cherry Tomatoes and Bell Peppers:** These colorful veggies are rich in antioxidants like vitamin C and beta-carotene, which support immune function and skin health.

**Cucumber:** Hydrating and low in calories, cucumbers are great for keeping you refreshed and aiding in digestion due to their high water content.

**Red Onion:** Contains antioxidants and compounds like quercetin, which have anti-inflammatory properties and can support heart health.

**Parsley and Cilantro:** These herbs are not only flavorful but also packed with vitamins A, C, and K, and have detoxifying properties.

**Avocado:** A fantastic source of healthy fats, particularly monounsaturated fat, which is good for heart health. Avocados also provide fiber, potassium, and vitamins C, E, and B-6.

**Olive Oil:** Rich in monounsaturated fats and antioxidants, olive oil is known for its heart-healthy benefits and anti-inflammatory properties.

Bon appétit!🫘🥑🥒