Are you looking for a healthy, tangy bean salad recipe? try it Red kidney bean salad The recipe is full of vegetables and dressed in a tangy red vinaigrette. Great for dinner, a side dish, or a potluck or barbecue. Easy to make and delicious!
When asked to bring a dish to the barbecue this weekend, I decided to make a red kidney bean salad. Since I was in a rush, I chose to make a kidney bean salad recipe for a quick and easy salad recipe. Also, because the weather in Arizona has been on record for heat, a cold salad recipe sounds like a great option. And I had all the ingredients in my refrigerator and pantry.
Jump:
Although many bean salad recipes differ in ingredients and dressings, my bean salad is a mix of unique flavors and colors to create a beautiful and delicious salad.
Another bonus to this bean salad recipe is that it can be made and eaten ahead of time. As the salad cools down, pre-arranging the salad will enhance its flavor in the fridge.
Are kidney beans healthy?
Like other beans, kidney beans An excellent plant-based source of protein. They contain minerals, vitamins, fiber, antioxidants and other unique plant compounds.
Hence, these beans May aid weight loss, improve colon health and moderate blood sugar levels.
Nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:
- Calories: 127
- Water: 67%
- Protein: 8.7 grams
- Sugars: 22.8 grams
- Sugar: 0.3 grams
- Fiber: 6.4 grams
- Fat: 0.5 grams
Salad ingredients
- Dark Red Kidney Beans: Dark red kidney beans are dark reddish-brown with a mild flavor and a durable skin that allows them to hold their shape through cooking. Kidney beans are some of the most frequently used beans in the kitchen, coming in as a primary standby for salads, chili, and baked beans.
- Red Onion: Red onions are subtly sweet and mild when eaten raw. The bright magenta color of their skin makes a great addition to salads and salsas.
- Celery: Celery has a mild and strong flavor while it imparts a bold flavor. It reminds you of raw or green onions, in a way, with an earthy flavor.
- Red Chilli Bell: Red bell peppers add sweetness and vibrant color to this delicious kidney bean salad recipe.
- Cucumber: I used English cucumbers and removed the seeds to avoid excess moisture in the salad.
- Parsley: Parsley has a clean and peppery flavor with a touch of earthiness making it a great all-rounder in the kitchen. A natural aromatic oil flowing through each leaf is responsible for its incredible flavor.
- Deal: Dill has a delicious fresh, citrusy flavor with a slightly grassy undertone. The trademark subtle sweetness means it works particularly well with garlic and mint, and is sometimes used as a substitute for parsley.
- Microgreens (Garnish): Microgreens are vegetables and herbs grown from seeds and harvested at the seedling stage when they have only seed leaves before they develop true leaves. Although they are small, these plants pack a big, bold flavor.
Substitute salad ingredients
- You can easily substitute dark red for light red kidney beans in recipes and vice versa. Or, use pinto beans, navy beans or black beans.
- Although celery has its own unique flavor, which is not easy to substitute, some vegetables such as jicama, radish, cucumber and green bell pepper provide a similar flavor profile.
- Yellow onions taste similar to red onions.
- Baby bell peppers are a nice substitute for red bell peppers and add extra flavor.
- Persian cucumber is similar to English cucumber. Or, use zucchini, which has fewer seeds than cucumbers.
- Instead of parsley, use double dill or vice versa. Or, add your favorite fresh herb combination.
- Choose your favorite microgreens; Arugula, kale, radish or broccoli.
Bean Salad Dressing Ingredients
Like all my salad recipes, the bean salad dressing is oil-free. Again, whisk the ingredients together and dress the salad a few hours before serving.
- Lemon juice and zest: I prefer fresh lemon juice for the best overall flavor.
- Dijon Mustard: Dijon mustard acts as an emulsifier and adds a lot of flavor to the vinaigrette.
- Red Wine Vinegar: Red wine vinegar is made from red wine. This means the secondary flavor (behind all the tang) is fruit. Among the wine types of vinegar, red wine tends to pack more punch with a more vibrant grape flavor. The smell is hot and strong, subtle contrast.
- Water: Water acts as an oil substitute in this dressing recipe.
- Do the salt and pepper test: Salt and pepper provide additional flavor. I recommend small amounts, experiment and add more for individual preference.
- Paprika: A powdered spice from red pepper, paprika has a subtle earthiness with a sweet and peppery flavor.
- Garlic Powder: Garlic powder is made from garlic cloves that have been dehydrated into fine particles. The taste is similar to garlic but completely different from freshly chopped garlic. It has a sweeter flavor than fresh garlic and is much less strong but without the caramel undertones you get from roasted or roasted garlic.
Substitute bean salad ingredients
- Bottled lemon juice works as an alternative, but add another teaspoon of lemon juice to reap the benefits of lemon zest.
- Balsamic or white wine vinegar substitutes for red wine vinegar.
- Stone ground mustard is the best substitute for Dijon or spicy brown mustard, but mild yellow mustard can also do in a pinch.
- Using smoked paprika gives the dressing a smoky flavor. Or try ancho chili powder.
- A clove of fresh garlic is equal to half a teaspoon of granulated garlic. To convert between granulated garlic and garlic powder, 1 teaspoon of granulated garlic equals 2 teaspoons.
How to Make Bean Salad
For this red kidney bean salad, I like to remove the seeds from the cucumber to keep it fresh and crisp without being soggy or watery.
- Cucumber is the solution to the problem! Simply slice the cucumbers into spears, then cut each spear downward and remove the seeds.
- Then, chop the cucumber or I like to use a vegetable chopper To speed up salad preparation.
- Chop the rest of the ingredients.
- Drain and rinse the dark red kidney beans.
- Add chopped vegetables, herbs and drained kidney beans to a large bowl.
- Pour the dressing into the bowl and stir to combine.
- Do not add microgreens until ready to serve.
Recipe FAQs
Salad vegetables release water, so removing the seeds from cucumbers helps reduce waterlogging.
Once cooked, whole kidney beans can be eaten chilled in salads or pureed for dipping, added to recipes as a thickener, or added to protein in smoothies.
Kidney beans are washed and canned to remove salt and starch. Salt and starch can change the texture and compromise the taste of your food.
advice
- Red onions are the best choice for a kidney bean salad. But, pickled red onion gives the salad a deeper acidic flavor.
- Cut vegetables into small, uniform pieces to make them easy to eat and present. I use a vegetable chopper.
- Using a colander to rinse canned beans is a quick way to drain and rinse.
- If you have difficulty digesting beans, add some kombu while cooking the beans or add a slice to a salad to reduce gas and bloating.
- If you drain canned beans as often as I do, consider purchasing a can strainer.
- Chill the salad in the refrigerator for at least an hour before serving to allow the beans to marinate in the dressing.
- Store the salad in the refrigerator for up to 4 days.
- If you want to add more beans to your diet, try the Chickpea Quinoa Salad, Curried Pinto Beans, or Three Bean Salad recipes.
So, the next time you need a nice salad for dinner or a party, make this easy kidney bean salad recipe. Then, watch it disappear!
Best Vegan Salad Recipes
If you like this kidney bean salad recipe, give us a 5-star review and comment below. We want to hear from you!
📖 Recipe
Kidney bean salad
Looking for a healthy, tangy bean salad recipe? Try this oil-free red kidney bean salad that’s loaded with veggies and dressed in a tangy red vinaigrette. Great for dinner, side dishes or potlucks or barbecues. Easy to make and delicious!
instructions
Rinse the kidney beans and place in the bottom of a large bowl.
Deseed cucumbers and dice.
Other vegetable and herb dices.
Add all the vegetables and herbs to the bowl.
In a small bowl or measuring cup, whisk together all the dressing ingredients.
Salt to taste for preference; Add to taste.
Pour the dressing over the salad and toss to combine.
Cover and refrigerate the salad for a few hours before serving.
Stir again before serving and add optional microgreens as a garnish.
Comment
- Red onions are the best choice for a kidney bean salad. But, pickled red onion gives the salad a deeper acidic flavor.
- Cut vegetables into small, uniform pieces to make them easy to eat and present. I use a vegetable chopper.
- Using a colander to rinse canned beans is a quick way to drain and rinse.
- If you have difficulty digesting beans, add some kombu while cooking the beans or add a slice to a salad to reduce gas and bloating.
- If you drain canned beans as often as I do, consider purchasing a can strainer.
- Chill the salad in the refrigerator for at least an hour before serving to allow the beans to marinate in the dressing.
- Store the salad in the refrigerator for up to 4 days.
- To add more beans to your diet, try the Chickpea Quinoa Salad, Curried Pinto Beans, or Three Bean Salad recipes.
nutrition
Calories: 153kcalSugars: 28gProtein: 10gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fats: 0.4gMonounsaturated fats: 0.2gSodium: 59mgPotassium: 568mgFiber: 9gSugar: 2gVitamin A: 769IUVitamin C: 29mgCalcium: 50mgIron: 4mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegan. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
Source link