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Stay Full, Stay Strong

Looking for a healthy and tasty recipe the whole family will enjoy?

This simple bean salad is packed with protein, iron, vitamin C, and fiber. It’s a great way to help your body stay strong and feel full longer.

Prep Time: 15 minutes
Serving Size: 1/3 cup
Servings: 15
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Bowl of beans with tortilla chips nearby

Kid-Friendly and Easy to Make Ahead

This recipe is perfect for busy families. Make it ahead of time and keep it in the fridge for up to 4 days for quick meals or snacks.

Try it!
Colorful bean salad with lettuce on a vibrant background

On top of a salad

Two vegetable wraps on a white plate

Wrapped in a tortilla

Tortilla chips and chili dip on a colorful background

As a dip with Tortilla chips

Colorful vegetable salad in a white bowl

On its own as a snack or light lunch

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Did you know?

You can also use dried beans if you cook them ahead of time. Feel free to add your favorite herbs and spices, or mix in an avocado or diced tomato to make it your own!

Kitchen Equipment Icon Equipment You’ll Need

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Large bowl

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Spoon

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Can opener

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Knife

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Cutting Board

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Measuring Cups

Tortilla chips with assorted vegetables and beans arranged

green-chiles Ingredients

  • 15 ½ oz black beans (canned, no salt added, drained and rinsed)
  • 15 ½ oz pinto beans (canned, no salt added, drained and rinsed)
  • 15 ½ oz chickpeas/garbanzo beans (canned, no salt added, drained and rinsed)
  • 15 ½ oz corn (canned, no salt added, drained and rinsed)
  • 4 oz can of green chiles
  • 1 green pepper (small, chopped)
  • 1 red pepper (small, chopped)
  • 1 red onion (small, chopped)
  • 5 stalks of celery (chopped)
  • 3 cloves of garlic (chopped, or 1/2 tbsp. garlic powder)
  • ¾ cup olive oil
  • ½ cup apple cider vinegar
  • Salt and pepper (to taste)
  • Tortilla chips (optional)

Recipe Instructions Icon Instructions

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1.

Before you begin, wash your hands, surfaces, utensils,
and vegetables.

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2.

In a large bowl, add all of the chopped ingredients and canned goods, then add oil and vinegar.

Colorful bean salad stirred with a spoon
3.

Stir everything together, then taste for seasoning! Add salt and pepper if you’d like.

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4.

Cover and chill in the fridge for at least 30 minutes, or overnight to let the flavors blend together.

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5.

Serve chilled or at room temperature as a dip with tortilla chips, side dish, or snack.

good recipe Why is this recipe so good for you?

Bowl filled with cooked chickpeas on white background

Beans like chickpeas and black beans are full of iron, which helps carry oxygen in your blood.

Chopped green bell peppers in a white bowl

Veggies like peppers have lots of vitamin C, which helps your body use that iron.

Yellow corn kernels in a white bowl

Fiber is good for your digestion.

REFERENCES:

Adapted from:
https://wicworks.fns.usda.gov/recipe/cowboy-caviar