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 for Kidney Bean Salad
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 Leftovers Kidney Bean Salad
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.
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.
How to Make Kidney Bean Salad
Amount Per Serving (1 serving)
Calories 236Calories from Fat 108
% Daily Value*
Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Vitamin A 3765IU
Vitamin C 9mg
* Percent Daily Values are based on a 2000 calorie diet.
Keywords: how to make kidney bean salad, kidney bean salad, kidney bean salad recipe
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.