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How to make Kidney Beans, Red Onion, and Tomato Salad

A chopped salad of bell pepper and red onion combined with red kidney beans and mixed with a light dressing of olive oil and salt.
red-salad-on-a-white-plate-with-red-onion-tomato-pepper-and-beans-on-the-side

There is nothing better for your body than natural benefits, and this Kidney Beans, Red Onion, and Tomato Salad fills you up with just that!

red-salad-on-a-white-plate-with-red-onion-tomato-pepper-and-beans-on-the-side

Sometimes, we leave beans out of our diet because of the less-than-comfortable side effects that most of us experience after eating them. While that is reasonable, kidney beans are still important to eat because of the nutrients that they have. Everything that grows that we eat has individual properties that benefit our bodies in their own special way. You’ve been told to eat your greens, well, this salad says, “Eat your reds!”

Although red vegetables contain many benefits, 95% of adults do not eat enough of them. Powerful & healthy benefits of eating red vegetables include lower risk of heart disease, fight infections, and protection against damage done from smoking tobacco.

 There are so many types of beans to consider. I chose kidney beans because they are one of the healthiest beans you could have! Beans in general are a strong source of protein, and kidney beans specifically contain 43 grams of protein per cup. Now that’s a lot of protein!

What do I need to put this salad together?

Red kidney beans contain iron, which helps with focus and energy.

Red bell peppers are rich in vitamin C, which helps with tissue growth and repair in your body.

Red onions contains antioxidants which help to fight harmful bacteria in your body.

Plum tomatoes contain lycopene, which benefits heart health.

Additionally, you will need extra virgin olive oil and salt!

red-salad-on-a-white-plate-with-red-onion-tomato-pepper-and-beans-on-the-side

How to make Kidney Beans, Red Onion, and Tomato Salad

A chopped salad of bell pepper and red onion combined with red kidney beans and mixed with a light dressing of olive oil and salt.
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Course: Appetizer, Lunch, Salad, Side Dish
Cuisine: American
Allergy: Dairy Free, Gluten Free, Nut Free, Vegan, Vegetarian
Total Time: 20 minutes
Servings: 4
Calories: 146kcal

Equipment

Ingredients

  • 7 oz organic red kidney beans, canned
  • ¼ red bell pepper, chopped
  • ¼ red onion, chopped
  • 3 red plum tomatoes, chopped
  • 2 Tbsp extra virgin olive oil
  • salt, to taste

Instructions

  • Drain water from red kidney beans.
  • Chop bell pepper, onion, and tomatoes into a medium size bowl.
  • Combine with red kidney beans.
  • When ready to serve, mix with 2 tablespoons extra virgin olive oil and salt to taste.

Nutrition

Calories: 146kcal | Carbohydrates: 16g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 6mg | Potassium: 444mg | Fiber: 5g | Sugar: 3g | Vitamin A: 1001IU | Vitamin C: 23mg | Calcium: 25mg | Iron: 2mg

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