Beat the heat with these 3 no-cook bean salads

Looking for more simple, delicious dishes? Check out From the Heart, Nutrition Actions newest cookbook by Kate Sherwood, The Healthy Cook. The recipes in this post were developed by Kate.

From the Heart cover photo

 

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

Tropical Black Beans

Don’t have a palm tree to sit under and savor the breeze? Try this refreshing dish. For the best-tasting bite every time, chop the mango and avocado so they match the size of the beans.

Time: 10 minutes

Serves 4

Ingredients:

2 Tbs. fresh lime juice
1 Tbs. extra-virgin olive oil
¼ tsp. kosher salt
1 cup chopped mango or pineapple
1 small avocado, chopped
1 15 oz. can no-salt-added black beans, drained and rinsed
1 jalapeño pepper, seeded and minced (optional)
¼ cup cilantro, chopped (optional)

Directions:

1. In a large bowl, whisk together the lime juice, oil, and salt.

2. Toss with the mango, avocado, beans, jalapeño, and cilantro.

Nutrition Information:

Per serving (3/4 cup):

  • Calories: 190
  • Total Fat: 8 g
  • Sat Fat: 1 g
  • Carbs: 24 g
  • Fiber: 7 g
  • Protein: 7 g
  • Sodium: 135 mg

Asian Edamame Salad

It doesn’t get any easier to make a delightfully crunchy salad. The edamame (immature soybeans) isn’t optional, but if you’re not a fan of cucumber, celery hearts, or radish, try carrots, bell peppers, and broccoli.

Time: 10 minutes

Serves 4

Ingredients:

2 tsp. balsamic vinegar
2 tsp. reduced-sodium soy sauce
1 tsp. toasted sesame oil
1½ cups shelled edamame, thawed from frozen
½ cup chopped cucumber
½ cup chopped celery hearts
¼ cup chopped radish
2 scallions, thinly sliced

1. In a large bowl, whisk together the vinegar, soy sauce, and oil.

2. Toss with the edamame, cucumber, celery, radish, and scallions.

Nutrition Information:

Per serving (3/4 cup):

  • Calories: 80
  • Total Fat: 4 g
  • Sat Fat: 0.5 g
  • Carbs: 7 g
  • Fiber: 4 g
  • Protein: 7 g
  • Sodium: 115 mg

Mediterranean White Beans

This dish can also be served hot. Simply sauté the garlic and tomatoes in the olive oil, then toss in the beans, basil, salt, pepper, and vinegar.

Time: 10 minutes

Serves 4

Ingredients:

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
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

Directions:

1. In a large bowl, whisk together the oil, vinegar, garlic, salt, and pepper.

2. Toss with the tomatoes, basil, and beans.

Nutrition Information:

Per serving (3/4 cup):

  • Calories: 160
  • Total Fat: 17 g
  • Sat Fat: 1 g
  • Carbs: 17 g
  • Fiber: 5 g
  • Protein: 6 g
  • Sodium: 135 mg

Enjoy this recipe? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.

6 Replies to “Beat the heat with these 3 no-cook bean salads”

  1. These look like delicious meals. I am a great fan of legumes as main courses.

    However, as a single person, I always have to think about leftovers of recipes for multiple eaters. How nice it would be to have portions readily available for singles! Some meals retain their integrity over time, but others are disappointing a second or third time around.

    1. These particular recipes serve 4. Just divide the quantities listed by 4 to arrive at a recipe for one serving.

  2. The Tropical Black Bean salad is primo! Read about it yesterday, got the ingredients on my way home from work today. It really is an easy assemblage and oh, so tasty. Cannot wait to take leftovers for lunch tomorrow! And I feel so good about my meals. Thank you!

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