Bean Salads That Will Excite You

Chop, whisk, toss—it’s as easy as that. You can have any of these amazing bean salads on the table in 10 minutes flat. And you never have to turn on the burner.

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Asian Edamame Bean salads for summer

Whisk together:

  • 2 tsp. balsamic vinegar
  • 2 tsp. reduced-sodium soy sauce
  • 1 tsp. toasted sesame oil

Toss with:

  • 1 ½ cups edamame, thawed from frozen
  • ½ cup chopped cucumber
  • ½ cup chopped celery heart
  • ¼ cup chopped radish
  • 2 scallions, thinly sliced

Makes 4 servings

Nutrition information

Per serving (¾ cup)

  • Calories: 100
  • Carbs: 9 g
  • Total fat: 3.5 g
  • Sat fat: 0 g
  • Sodium: 130 mg
  • Fiber: 4 g
  • Protein: 7 g

White Bean Salad

It looks too easy to be so good. If you use jarred roasted peppers, blot them with a paper towel before chopping.

Ingredients

  • 1 15 oz. can no-salt-added white beans, drained and rinsed
  • 2 roasted red peppers, chopped
  • ¼ cup extra-virgin olive oil
  • 1 Tbs. red wine vinegar
  • ½ tsp. kosher salt
  • Freshly ground black pepper
  • 8 cups mixed salad greens

Directions

  • Toss the beans and red peppers with the oil and vinegar. Season with up to ½ tsp. salt and pepper to taste.
  • Put the greens in a large serving bowl or on a platter and top with the bean mixture.

Makes 4 servings

Nutrition information

Per serving (2 ½ cups)

  • Calories: 240
  • Sodium: 280 mg
  • Total Fat: 15 g
  • Sat Fat: 2 g
  • Carbohydrates: 20 g
  • Protein: 6 g
  • Fiber: 6 g

Tropical Black Beansbean salads for summer

Whisk together:

  • 2 Tbs. fresh lime juice
  • 1 Tbs. extra-virgin olive oil
  • ¼ tsp. kosher salt

Toss with:

  • 1 cup chopped mango or pineapple
  • 1 small avocado, chopped
  • 1 15 oz. can no-salt-added black beans, drained and rinsed
  • 1 jalapeño, seeded and minced (optional)

Makes 4 servings

Nutrition information

Per serving (¾ cup)

  • Calories: 220
  • Carbs: 26 g
  • Total fat: 11 g
  • Sat fat: 1.5 g
  • Sodium: 140 mg
  • Fiber: 9 g
  • Protein: 7 g

Spicy Black Bean Salad

It’s one of the fabulous bean salads for summer on its own, but also makes a great side dish for grilled chicken, salmon, or shrimp.

Ingredients

  • 1 jalapeño pepper, seeds removed
  • 1 cup cilantro
  • ¼ cup orange juice
  • 1 Tbs. lime juice
  • ¼ cup low-fat sour cream
  • 1 15 oz. can no-salt-added black beans, drained and rinsed
  • ¼ red onion, diced
  • 1 yellow pepper, diced
  • 1 ½ avocados, diced
  • 1 cup cherry tomatoes, diced
  • ½ tsp. kosher salt

Directions

  • Make the dressing: In a food processor, combine the jalapeño, cilantro, orange and lime juices, and sour cream.
  • In a large bowl, toss the dressing with the beans, onion, pepper, avocado, and tomato. Season with up to ½ tsp. salt.

Makes 4 servings

Nutrition information

Per serving (2 cups)

  • Calories: 250
  • Total Fat: 12 g
  • Sat Fat: 2 g
  • Protein: 9 g
  • Sodium: 280 mg
  • Carbohydrates: 30 g
  • Fiber: 12 g

Mediterranean White Beansbean salads for summer

Whisk together:

  • 2 Tbs. extra-virgin olive oil
  • 1 Tbs. red wine vinegar
  • 1 small clove garlic, finely minced
  • ¼ tsp. kosher salt
  • freshly ground black pepper

Toss with:

  • 1 pint cherry tomatoes, chopped
  • ½ cup loosely packed basil leaves, chopped
  • 1 15 oz. can no-salt-added cannellini, navy, or other white beans, drained and rinsed

Makes 4 servings

Nutrition information

Per serving (¾ cup)

  • Calories: 160
  • Carbs: 17 g
  • Total fat: 8 g
  • Sat fat: 1 g
  • Sodium: 160 mg
  • Fiber: 5 g
  • Protein: 6 g

9 Replies to “Bean Salads That Will Excite You”

  1. Easy and very tasty cold vegetable salad that we’ve grown up enjoying . . .

    Prepare a bag of ”old fashioned, mixed vegetables” (green beans, lima beans, peas, corn, chopped carrots) in your microwave. Best not to over-cook the veg.

    Set out to cool and then refrigerate.

    When cold, add chopped onion, or a can of drained and rinsed beans, if wanted.

    Add your choice of seasonings and dressing (mayonnaise or Miracle Whip, or a mixture of both, is very good).

    Serve cold on a bed of lettuce.

  2. Ho hum, you REALLY need to get a more appealing style for your photos. They ‘re dull, uninspired, and sterile looking, like scientific laboratory samples. A little food porn (lighting, angle, brighter colors, accessories, even a bit of sloppiness) goes a long way toward enticing people to try the recipes.

    1. We agree and have invested in some lights and props. Better photos coming soon! Probably still not food porn though 😉

    1. Just in case you’re not being facetious, the “kosher” in kosher salt refers to its shape (usually flat) rather than to a religious imprimatur.

      Since the kosher salt is mixed in with liquid ingredients (or otherwise tossed with the other solid ingredients), it should make no difference in these salads, with one exception and another possible exception.

      The exception is that, for the same volume, the weight of table salt is about 1.5-2X that of kosher salt, so you would need to reduce the volume measurement by 1/2 – 2/3 if substituting table salt in these recipes calling for kosher salt.

      The other possible exception is that a minority of people can detect the minuscule amounts of iodine in iodized table salt. Therefore, if you wanted to use table salt in place of the kosher salt, you would be safest if you used non-iodized table salt.

    2. Chefs like to use kosher salt because of the larger crystal size (this allows us to pick it up with out fingers). It’s called kosher salt because it’s the type of salt used in the koshering process. Kosher salt also has the advantage of having less sodium per volume measure than table salt (again because of the larger crystal size) so if you use table salt, use a bit less than called for in the recipe. Happy Cooking!

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