Recipe for a Bean Salad – I can’t tell you how many times I have eaten this Recipe for a Bean Salad for lunch in the last few months. It’s such a super simple recipe that I almost didn’t even share it. But like my Blackberry Jam Recipe, it’s too good (and too easy!) not to share.
Delicious both cold and warm, this Recipe for a Bean Salad is perfect for taking to school or work for a protein-rich, and nutritious meal! Let’s get into the details.
Easy, Simple Meals
One thing I have noticed while putting together recipes this past year is that the food I prepare for myself and my family when I am not intentionally trying to develop a recipe almost always leans towards being rather simple and uncomplicated.
I tend to do clean versions of basic recipes, such as chili, Instant Pot Stroganoff, Potato Salad, and so on. I don’t think I was always like this though. In the past I tended to lean towards more complex recipes, but it was almost always with recipe-development for a book or the website in mind. The older I get, the more I realize simple can sometimes be best. Following this pattern, this Recipe for a Bean Salad definitely leans towards simple!
Beans Once a Day
If you have our have taken our online 8-Week Challenge or read our article on the benefits of beans, you know we are BIG bean eaters. We’re so big on beans that we make it a point to eat one serving every single day. Nutrient-dense beans are one of the cleanest sources of detoxifying “clean” plant protein. They are also incredibly filling and loaded with fiber.
And no, we don’t worry about the phytates in beans. There are so many fad diet habits these days and one of the popular ones is to avoid foods containing phytates, including foods like beans and whole grains. It’s too much to get into in this blog post, but if you happen to avoid beans because you are worried about phytates, you’re actually missing out on a ton of potential health benefits!
Recipe for a Bean Salad
Want the absolute very best-tasting Recipe for a Bean Salad? Then you’ll want to start with dried beans rather than canned. However, I have to be honest and say I don’t always make this decision myself. Most of the time, I use canned beans, simply for the convenience factor!
Consider the Time Factor
I know from my own experience that using dried beans delivers a more complex, deeply flavored bean than you could ever get from a can. But I also know cooking dried beans can be a pain, and it’s especially a drag if you have to cook three different types of beans, like in this salad. Because of this, I stick with canned beans the majority of the time. However,I have learned two tricks over the years for making canned beans taste better…
How to Make Canned Beans Taste Better
- Trick #1: If you want to get rid of the “tin can” taste in canned beans the quickest and easiest thing to do is to simply rinse the beans with water and drain well. It really makes a ginormous difference in flavor!
- Trick #2: If you want to take things to the next level you can always simmer your canned beans in water for 5 or 10 minutes. Doing this is definitely an extra step, but it does make a big difference as far as taste is concerned. This step is absolutely not required, and often something I skip myself.
A “Cleaner” Canned Bean
If you are buying canned beans it is super important to look for beans packaged in BPA-free (bisphenol-A) containers. BPA is a toxic chemical and endocrine disruptor. Consumers are now more savvy about the dangers of BPA, and because of this, some manufacturers have replaced the chemical with bisphenol-S (BPS) or bisphenol-F (BPF). These, unfortunately, are also harmful. In fact, most organic brands are packaged in cans without these harmful toxins. Soft cans are generally a good non-toxic option.
How to Serve this Recipe for a Bean Salad
As for how to serve the beans, you can always just serve them straight-up in a bowl. If you serve them over a bed of greens with sliced avocado on top, then you’ve practically got a meal (this is what I have been doing for lunch a lot lately).They are also to die for smashed and then pan-fried between two sprouted corn tortillas. Beans on toast is also always a winning combo!
Ready for the full recipe? Let’s get into it!
Recipe for a Bean Salad
Delicious both cold and warm, this Recipe for a Bean Salad is perfect for taking to school or work for a protein-rich, and nutritious meal!
- Prep Time: 10-15 minutes
- Cook Time: 1 minute
- Total Time: 15 minutes
- Yield: 6 to 8 1x
- Category: Salad
- Method: Microwave
- Cuisine: American
- Diet: Gluten Free
- 2 teaspoons chopped garlic
- 1/3 cup extra virgin olive oil, divided
- 3 tablespoons lemon juice
- 1 teaspoon dijon mustard
- 1 teaspoon raw honey
- 1 tablespoon Italian seasoning
- ¾ teaspoon Himalayan pink salt, plus more to taste
- ½ to 1 teaspoon anchovy paste, omit if vegan/vegetarian
- 15 ounces kidney beans, rinsed and drained
- 15 ounces garbanzo beans, rinsed and drained
- 15 ounces cannellini beans, rinsed and drained
- 2/3 cup minced red onion
- 2/3 cup minced celery
- 2/3 cup minced red bell pepper
- 2/3 cup minced green bell pepper
- Add the garlic and 1 tablespoon of the oil to a medium sized microwave-safe dish. Microwave for 1 minute, until garlic softens.
- Add the remaining oil into the dish, alongside lemon juice, honey, dijon mustard, Italian seasoning, salt and anchovy paste. Whisk until ingredients are well blended.
- In a separate large serving bowl, add the kidney beans, garbanzo beans, cannellini beans, red onion, celery, red bell pepper and green bell pepper. Drizzle in the dressing and toss everything to thoroughly mix.
- Season with additional salt and Italian seasoning if desired.
Allow salad to sit at room temperature for at least 30 minutes before serving for the flavors to develop.
Keywords: How to Make a Bean Salad