If you are craving a nutrient-dense salad that is simple and fresh, our kidney bean salad is the one for you. It combines kidney beans, chickpeas, corn, cucumber, carrot, spices, herbs, and lemon juice to create a hearty salad. After 10 minutes of prepping, with no cooking involved, a bowl of goodies is ready to serve.
Is Kidney Bean Salad Healthy?
Yes, our kidney bean salad ticks all the boxes of any healthy-meal planner.
It features fibrous ingredients, which fit perfectly into your weight-loss plan. A serving of 3.5 oz kidney beans provides up to 5.3 g of fiber, which is two times higher than that of potatoes. Plus, chickpeas also contribute extra dietary fiber to the dish, at 4.4 g per 3.5 oz. A high-fiber diet is proven to support heart health and prevent obesity by aiding in reducing blood pressure and blood sugars.
Corn, cucumber, onion, and carrot are mixed in to complete the dish. Together, they add an abundance of vitamins, minerals, and healthy fats.
Canned Kidney Beans or Dried Kidney Beans?
There are pros and cons to either option:
Dried kidney beans are more nutrient dense with less sodium than pre-cooked canned beans. However, dried beans take more time to prep and can be tricky to store. They may suffer from insect intrusion and bacterial infection if not stored properly.
Canned kidney beans are normally soaked in brine or salt solution for preservative purposes. However, researchers state that rinsing and draining the beans will help reduce a moderate amount of sodium. Also, canned alternatives are relatively inexpensive and easier to prepare.
Ingredients You'll Need
A classic kidney bean salad only requires basic ingredients. Here’s what you need:
- Kidney beans: Our chefs opt for canned kidney beans to reduce the time that goes into their prepping and cooking. All you need to do is give the beans a good rinse and drain with cool water.
- Chickpeas: Belonging to the legume family, chickpeas possess a nutty flavor and starchy texture. They’re perfect for adding filling to your salad.
- Corn: For convenience, we use canned corn for this recipe. However, if you have some frozen corn cobs on hand, give them time to thaw and remove the kernels with a knife before mixing them into the salad.
- Cucumber: This high-water-content fruit is very versatile. You can slice cucumber into strips; lengthways, for a gluten-free lasagna, chop it into chunks for soups, or dice it up for a hearty salad.
- Carrot: Adding carrots to our salad not only gives it a pop of orange but also more texture and nutrients.
- Onion: Our top-pick variety is red onion. A spoonful of diced onion gives off a sweet taste and fragrance that – to us – is irresistible.
- Dressing: Some teaspoons of extra virgin olive oil whisked with salt, pepper, cumin, parsley, and lemon juice add greater depth to our kidney bean salad.
- Doritos: Besides crispy Doritos, there are other gluten-free replacements such as kale chips, zucchini chips, or cauliflower chips.
How to Prepare Ingredients
For this salad, a little preparation goes a long way. Knowing the secret of preparing ingredients will help our salad stay fresher longer. Plus, handling canned produce with a little extra care makes it healthier to consume.
1. Preparing the canned ingredients (kidney beans, chickpeas, and corn)
- Open the can with a can opener.
- Pour the mixture into the colander over your sink.
- Gently rinse the beans/chickpeas/corn with cool water until the liquid runs clear.
- Shake the colander to remove excess moisture.
2. Preparing the fresh vegetables (cucumbers, carrots, and onions)
The utensils you’ll need: a clean cutting board, a sharpened knife, and a vegetable peeler.
- Place the fresh greens under running water. With your hands, gently scrub off any dirt left on their skin.
- For the cucumbers: slice them in half lengthwise, quarter them, remove the seeds, and make crosswise cuts to dice. (Discarding the skin is optional)
- For the carrots: Peel the skin off. Repeat the same process as dicing cucumbers.
- For the onions: cut them in half, peel the skin, make vertical and horizontal slices into each half, and slice downward to dice.
How to Store the Leftovers
If you decide to save some for later, you should store the ingredients separated from the dressing in a resealable bag. You can try layering a paper towel in your bag to absorb moisture (replace the paper towel daily). The fresh ingredients will last for 5-6 days in your fridge.
To store leftovers, place them in an airtight container and store them in the fridge for up to 4 days. However, our chefs recommend finishing off your leftovers on day one or two to lower the risk of soggy salad.
How to Make Kidney Bean Salad
Our kidney bean salad features a basic combination of legumes, fresh diced vegetables, and lemon juice dressing. It's simple but exceptional. Why not give this salad a try?
- prep TIME 10 mins
- total TIME 10 mins
- COURSE Side Dish
- CUISINE Mediterranean
- SERVINGS servings
- CALORIES 236 kcal
INGREDIENTS
- 8 oz unsalted dark red kidney beans
- 4 oz canned chickpeas
- 3 oz carrot (diced)
- 2 oz cucumber (diced)
- 2 oz corn
- 1 oz onion (diced)
- 2 tbsp parsley (minced)
- 1 tbsp garlic
- 1/4 tsp cumin
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 tsp salt
- 1/2 tsp pepper
- 2 oz tortilla chips
INSTRUCTIONS
In a large mixing bowl, combine 8 oz unsalted dark red kidney beans, 4 oz canned chickpeas, 2 oz corn, 3 oz diced carrot, 1 oz diced onion, 2 oz diced cucumber, 1 tbsp minced parsley, 1/4 tsp cumin, 1 tbsp garlic, 1 tbsp lemon juice, 2 tbsp olive oil, 1/4 tsp salt, and 1/2 tsp pepper.
Mix well.
Divide into smaller portions. Sprinkle chopped parsley on top. Serve with tortilla chips.
NUTRITION
Tuyet Pham
Head Chef, Culinary Consultant
Luna Regina
Writer, Author
Natalie Butler, RD, LD
Nutrition Reviewer
- Cooperhealthy and flavorful