Bean salads aren’t just for summer, folks. We love (L-O-V-E) them year-round. Whether as a dinner side, snazzy desk lunch, or colorful party dish, they please both vegetarians and omnivores alike.
Plus, even for us rookies, there’s almost no way to go wrong. Toss your favorite canned beans with fresh veggies, herbs and spices, a few glugs of olive oil, S&P and you’re done. (On the hottest days of the year, no stovetop plus no oven means you’re the coolest cook on the block!)
Bonus: Bean salads are hearty and healthy. They’re rich in complex carbohydrates, protein, vitamins, and minerals. They also store well in the fridge or a cooler, making them a great choice for packed lunches, picnics, potlucks, and other meals on the go.
Whatever you’re serving up this season — from Mexican to Mediterranean — there’s a bean salad to go with it. Inspired by flavors from around the world, these bean salad recipes are embarrassingly easy, lip-smackingly good — and good for you!
Sweet tomato, zesty peppers, and fresh cilantro add a ton of flavor and color to this vibrant salad. It’s every bit as pretty as it is delicious, making it the perfect addition to picnic spreads or party trays. You can also serve it as dip, alongside a bowl of corn chips.
Makes 4 to 8 servings
Ingredients
- 1 large tomato, seeded and diced
- 1 green bell pepper, seeded and diced
- 1 yellow or orange bell pepper, seeded and diced
- 1 jalapeño pepper, seeded and diced
- ½ sweet onion, peeled and diced
- ¼ cup fresh cilantro leaves, rinsed and chopped
- 1 can (15-ounce) black beans, drained and rinsed
- 2 tablespoons lime juice
- 2 tablespoons olive oil
- 1 clove garlic, peeled and minced
- ½ teaspoon ground cumin
- ¼ teaspoon ground black pepper
- ¼ teaspoon salt
Directions
- In a large bowl, combine the tomato, bell pepper, jalapeño pepper, onion, cilantro, and black beans.
- In a small bowl, whisk together the lime juice, olive oil, garlic, cumin, black pepper, and salt. Add the dressing to the vegetables and gently toss to mix.
- Season the salad to taste, adding more black pepper or salt if needed.
Nutrition per 1/8 recipe (about 2/3 cup)
| Calories | 90 |
| Total fat | 3.7 g |
| Saturated fat | 0.5 g |
| Polyunsaturated fat | 0.3 g |
| Monounsaturated fat | 2.5 g |
| Cholesterol | 0.0 mg |
| Total carbohydrate | 13.0 mg |
| Dietary fiber | 3.5 g |
| Sugars | 1.3 g |
| Protein | 3.6 g |
| Sodium | 240.4 mg |
| Potassium | 67.1 mg |
Classic Greek salad gets gussied up with garbanzo beans in this simple, tasty recipe. Also known as chickpeas, garbanzo beans are a good source of plant-based protein. This salad makes a great meal on its own, but you can also serve it up with pita bread or toss it with steamed quinoa.
Makes 4 to 8 servings
Ingredients
- 1 English cucumber
- 1 cup grape tomatoes, halved
- 1 green bell pepper, seeded and chopped
- ½ small red onion, peeled and chopped
- 1 can (16-ounce) garbanzo beans (chickpeas), drained and rinsed
- 4 ounces feta cheese, drained and crumbled (optional)
- ½ cup pitted kalamata olives, drained (optional)
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 clove garlic, peeled and minced
- ½ teaspoon dried oregano
- salt and black pepper
Directions
- Slice the cucumber lengthwise. Use a spoon to scoop out the seeds and discard them. Slice the cucumber halves into bite-size pieces.
- In a large bowl, combine the cucumber, tomato, bell pepper, onion, and chickpeas. Add the feta cheese and black olives, if using.
- In a small bowl, whisk together the lemon juice, olive oil, garlic, oregano, black pepper, and salt. Add the dressing to the vegetables and gently toss to mix.
- Season the salad to taste, adding salt or black pepper if needed.
Nutrition per 1/8 recipe (about 3/4 cup)
| Calories | 148 |
| Total fat | 9.6 g |
| Saturated fat | 2.6 g |
| Polyunsaturated fat | 0.4 g |
| Monounsaturated fat | 3.1 g |
| Cholesterol | 12.6 mg |
| Total carbohydrate | 12.0 mg |
| Dietary fiber | 2.3 g |
| Sugars | 1.8 g |
| Protein | 4.8 g |
| Sodium | 484.5 mg |
| Potassium | 135.0 mg |
With corn, tomatoes, and basil, this recipe is bursting with summer-fresh flavors. But you don’t have to wait until summer to enjoy it. Canned beans and frozen corn make it easy to toss together at any time of year.
Makes 4 to 8 servings
Ingredients
- 2 tablespoon vegetable oil
- ½ sweet onion, peeled and chopped
- 2 cups fresh or frozen corn kernels
- 1 can (16-ounce) baby butter beans, drained and rinsed
- 1 cup grape tomatoes, halved
- 2 tablespoons lemon juice
- ¼ teaspoon ground black pepper
- ¼ teaspoon salt
- ¼ cup fresh basil, rinsed and thinly sliced
Directions
- In a medium saucepan, heat the oil over medium heat. Add the onion and a pinch of salt. Cook until the onion is soft and translucent (about 5 minutes), stirring frequently.
- Reduce the heat to medium-low. Add the corn and baby butter beans. Cook until the corn is crisp-tender (about 1 to 2 minutes), stirring frequently.
- In a large bowl, combine the onion, corn, baby butter beans, tomatoes, lemon juice, salt, and black pepper. Gently toss to combine.
- Season the salad to taste, adding more black pepper or salt if needed. Sprinkle the salad with sliced basil before serving.
Nutrition per 1/8 recipe (about 2/3 cup)
| Calories | 111 |
| Total fat | 3.7 g |
| Saturated fat | 0.3 g |
| Polyunsaturated fat | 1.1 g |
| Monounsaturated fat | 2.1 g |
| Cholesterol | 0.0 mg |
| Total carbohydrate | 19.6 mg |
| Dietary fiber | 3.2 g |
| Sugars | 2.4 g |
| Protein | 3.6 g |
| Sodium | 248.6 mg |
| Potassium | 261.5 mg |
Beans pair well with countless veggies, seasonings, and garnishes, making bean salad a versatile choice for side dishes and light meals. With so many recipes to choose from, you’ll never be bored.
Here are a few more delicious combinations from to try.
- Tuna and Cannellini Bean Salad. This Italian-inspired recipe is deceptively simple. With just a few ingredients, it offers a hearty hit of flavor and heart-healthy omega-3 fatty acids. Consider adding a handful of fresh basil or arugula before serving.
- Red, White, and Beans Salad. This eye-catching salad combines canned beans with fresh green beans. If you don’t have cannellini beans, you can swap in navy beans, butter beans, or black-eyed peas.
- Black Bean and Mango Salad. Juicy mango adds a tropical twist that’s hard to resist in this succulent salad. If you can’t find mango, consider using peaches, nectarines, or pineapple instead.
- Loaded Taco Salad. With shredded cheese, rich avocado, and fresh veggies, this salad is hearty enough for a meal. If you have little ones at home, this family-friendly dish offers a great way to add more beans to their meals.
