Healthy Beans Salad Recipe

This healthy beans salad recipe is colorful, crispy, nutritious, and, most importantly, healthy. You will love the recipe.

If you plan to use that can of beans that have been sitting in your pantry forever, this salad is more or less the most delectable way to do so.

This easy bean salad is the ideal option for barbecues, picnics, and make-ahead meals.

And all you need to do to make this is combine beans (you can use either canned or home-cooked), crisp cucumber, onion, parsley, capers, and a spicy dressing.

This is simple and mouthwatering, so let’s get right into this simple recipe for a healthy bean salad.

What Are Beans?

Beans are the powerhouse of plant-based vegan protein, and they also come with a substantial amount of soluble fiber, vitamins, and iron.

You can actually survive on beans throughout the world, from just making rajma curry to chicken burrito bowls.

Most of the beans you will find are low in fat. They have wonderful vegan protein, and they are gluten-free.

They will help control your blood sugar and cholesterol. Lastly, beans are satisfying, versatile, and, most importantly, simple to cook.

Making the Healthiest and Easiest Beans Salad

When it comes to this easy bean salad, the beans you choose to use are your decision, given the fact that both canned and home-cooked beans will do the job.

However, before adding to the salad, make sure you drain and rinse the beans first if you are using canned beans.

• Course: Salad, Appetizer, Gluten-Free, Main Course, Side Dish, Vegetarian
• Cuisine: American
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Servings: 4 servings

Ingredients

For the Salad

• 3 (15-ounce) canned beans, drained and rinsed (or use 4 ½ cups of cooked beans)
• ¾ teaspoon of dried oregano
• 1 medium cucumber, finely chopped (around 2 cups)
• ½ cup (60 grams) of finely chopped fresh parsley
• ½ medium onion, finely chopped (around ¾ cup)
• 3 tablespoons of drained capers

For the Dressing

• ¼ cup (60 ml) of red wine vinegar
• 1 teaspoon of Dijon mustard
• ¼ teaspoon of fresh ground black pepper
• ½ cup (60 ml) of extra-virgin olive oil
• 1-2 teaspoons of honey or maple syrup (optional)
• ¾ teaspoon of fine sea salt, plus more (to taste)

Laid-Out Instructions

1. The first thing you are to do is get a small bowl, then proceed to add the chopped onions to it and cover it with cold water.
2. After that, you are to set it aside for 5 minutes, then drain and rinse. Doing this will help get rid of some of the “raw” flavor of the onion.
3. This is done so that the raw flavor of the onion will not overpower the salad.
4. At the same time, you are to get a large bowl and mix together the olive oil, mustard, salt, pepper, and vinegar in its bottom.
5. When that is done, you can taste the dressing and proceed to adjust it with more salt or pepper.
6. Just mix in 1-2 teaspoons of honey or maple syrup if the dressing happens to taste too tough. This is to offset the vinegar.
7. With that being done, you can now add the drained onion, cucumber, beans, capers, parsley, and dried oregano.
8. Make sure you toss them well; after that, cover them and chill them in the refrigerator.
9. Allow it to sit there for at least an hour, as this will allow the beans to marinate in the dressing.
10. The salad will last for up to 4 days in the fridge. However, this is only true if it is stored properly in an airtight container.

How to Serve Healthy Bean Salad

This recipe is perfect to store in the fridge during busy weeks. As previously stated, this salad is also ideal for parties.

It is a hearty side dish on its own. Below are some ways that you can serve this easy bean salad.

You can serve it on fresh greens, and you can add an extra spritz of lime juice for dressing.

Other great options for what to put on top are feta, avocado, and/or crumbled tortilla chips.

You can also add it to cheese nachos, which will make them more satisfying. Or, you can decide to use them as a filling for quesadillas or burritos.

However, in this case, you need to leave as much of the liquid behind in the bowl as you can.

Another excellent option is to make Southwestern lettuce wraps. Just serve spoonfuls of it on butter lettuce and proceed to top it with feta or avocado.

How to Store This Easy Salad

As previously mentioned, you can actually store this bean salad in the fridge, and it will last for up to 4 days.

However, I’m strongly against freezing the vegetables, as freezing them will change their texture and make them soggy.

Recipe FAQs

Should Canned Beans Be Rinsed Before Adding To A Salad?

The short and straightforward answer to this is yes. You should rinse your canned beans before adding them to a salad.

So, if you are using canned beans for your salad, ensure that you drain and rinse them first with cold water, as this will help remove the excess sodium content.

And, in turn, it will help make sure that the beans do not affect the taste of your salad.

Can I Use Another Type Of Bean?

In this recipe, you can use any type of bean. Kidney beans, chickpeas, black beans, or pinto beans are good options for beans you can use for this recipe.

And, if you decide you want to get more creative, then you can add green or wax beans, as this will result in a completely different look.

If you want to achieve a different texture and taste every time you make this dish, all you need to do is mix and match different combinations.

Based on this recipe, you can also use canned or cooked beans. What you use here is totally your call to make.

However, as stated more than once, if you are to use canned beans, make sure that you rinse them well.

This is done so that the starchy canning liquid will not affect or alter the salad.

Final Thoughts on Healthy Beans Salad Recipe

You might actually find the dressing to be a bit too vinegary, but this is based on the vinegar you use.

So, all you need to do to offset this is simply mix in a little sweetener, such as maple syrup or honey.

In this salad, I will say that parsley is first-rate, but other fine herbs will pair well and perfectly, and they include cilantro, tarragon, dill, mint, or basil.

That being said, this will be the conclusion of this guide on healthy beans salad recipe, as you now have the laid-out instructions on how to properly and perfectly make it.