Bean and Vegetable Salad Recipe for Fresh Healthy Meals

Looking for a fresh, vibrant, and nutritious salad that is both satisfying and easy to make? Our Bean and Vegetable Salad recipe is the perfect solution for a wholesome meal or a delightful side dish.

Combining the rich protein punch of beans with crisp, colorful vegetables, this salad is a celebration of textures and flavors that will brighten up your plate and your day. Whether you’re meal prepping for the week or serving a crowd, this salad offers versatility, health benefits, and a burst of freshness in every bite.

This recipe is ideal for those seeking a plant-based option that doesn’t compromise on taste or nourishment. The beans provide a hearty base with fiber and protein, while the vegetables add crunch, vitamins, and antioxidants.

Tossed in a zesty homemade dressing, this salad is perfect for lunch boxes, picnics, or a light dinner. Plus, it’s incredibly easy to customize with your favorite seasonal veggies or pantry staples.

Why You’ll Love This Recipe

Our bean and vegetable salad is a true crowd-pleaser because it combines health, taste, and convenience effortlessly. Here’s why it will quickly become a staple in your kitchen:

• Nutritious and filling: Beans provide a great source of plant-based protein and fiber, helping you stay full and energized.
• Colorful and fresh: A variety of vegetables add crunch, vitamins, and beautiful colors to your plate.
• Easy to prepare: No complicated cooking techniques—just simple chopping, mixing, and tossing.
• Customizable: Swap in your favorite beans or veggies depending on what you have on hand.
• Perfect for meal prep: Keeps well in the fridge for several days, making it a convenient option for busy lifestyles.

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 1 cup corn kernels (fresh or frozen, thawed)
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped (optional)
• 1 avocado, diced (optional for creaminess)
• For the dressing:
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove
• 1 teaspoon maple syrup or honey
• Salt and pepper to taste

Equipment

• Large mixing bowl
• Small bowl for dressing
• Whisk or fork
• Cutting board
• Sharp knife
• Measuring spoons
• Colander (for rinsing beans)
• Serving dish or storage container

Instructions

1. Prepare the beans: Drain and rinse the black beans and chickpeas thoroughly under cold water using a colander. Set aside to drain well.
2. Chop the vegetables: On a cutting board, halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, and roughly chop the parsley and cilantro.
3. Mix the dressing: In a small bowl, combine the olive oil, fresh lemon juice, Dijon mustard, minced garlic clove, and maple syrup or honey. Whisk briskly until the ingredients emulsify into a smooth dressing. Season with salt and pepper to taste.
4. Combine salad ingredients: In a large mixing bowl, add the drained beans, chopped vegetables, corn kernels, and herbs. If using avocado, add it now, gently folding it in to avoid mashing.
5. Toss with dressing: Pour the dressing over the salad and toss gently but thoroughly to coat all ingredients evenly.
6. Adjust seasoning: Taste the salad and adjust salt, pepper, or lemon juice as needed to brighten the flavors.
7. Chill and serve: For best results, refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld. Serve cold or at room temperature.

Tips & Variations

“Using fresh, high-quality ingredients makes all the difference in this salad. Don’t hesitate to experiment with beans like kidney, cannellini, or lentils for a new twist!”

• Make it a meal: Add cooked quinoa, bulgur, or farro for a grain boost that adds texture and extra nutrients.
• Spice it up: Sprinkle in some chilli powder or red pepper flakes for a spicy kick.
• Dress it differently: Swap the lemon dressing for a balsamic vinaigrette or a tahini-based dressing for variety.
• Seasonal veggies: Use what’s fresh and in season — roasted sweet potatoes, steamed broccoli, or shredded carrots all work beautifully.
• Make it vegan: This recipe is naturally vegan, but always check the honey or substitute with maple syrup for strict vegan diets.
• Meal prep friendly: Keep dressing separate if preparing in advance to retain the salad’s crispness.

Nutrition Facts

Serving Suggestions

This bean and vegetable salad is wonderfully versatile. Serve it on its own as a light lunch or pair it with whole grain bread for a more filling meal.

It also makes a fantastic side dish for grilled dishes, such as veggie burgers, tofu steaks, or even alongside Vegan Chipotle Bowl Recipe for a Flavorful Healthy Meal.

For a picnic or potluck, pack it in a large container and keep chilled until ready to eat. Garnish with extra fresh herbs or a sprinkle of nuts or seeds for added crunch and nutrition.

Conclusion

This Bean and Vegetable Salad recipe offers a perfect harmony of health, flavor, and simplicity. Whether you’re a seasoned vegetarian, a busy professional, or someone looking to add more plant-based meals to your diet, this salad delivers on all fronts.

The combination of protein-rich beans and fresh, crisp vegetables makes it both nourishing and satisfying.

Its adaptability means you can tailor it to your taste or what’s available in your kitchen. Plus, it keeps beautifully in the fridge, making it a great choice for meal prep and healthy snacking.

For more vibrant vegetarian ideas, check out our A to Z Vegetarian Recipes for Every Meal and Occasion and Ancient Grains Vegetarian Recipes for Healthy Delicious Meals. Enjoy the freshness and vitality this salad brings to your table!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Bean and Vegetable Salad”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A fresh and healthy salad combining beans and crisp vegetables. Perfect as a light meal or a side dish.”, “prepTime”: “PT15M”, “cookTime”: “PT10M”, “totalTime”: “PT25M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 can (15 oz) black beans, drained and rinsed”, “1 cup cherry tomatoes, halved”, “1 cup cucumber, diced”, “1/2 cup red bell pepper, diced”, “1/4 cup red onion, finely chopped”, “1/2 cup corn kernels (fresh or frozen)”, “2 tablespoons fresh cilantro, chopped”, “2 tablespoons olive oil”, “1 tablespoon lemon juice”, “1 teaspoon honey”, “Salt and pepper to taste”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Drain and rinse the black beans.”}, {“@type”: “HowToStep”, “text”: “Chop the cherry tomatoes, cucumber, red bell pepper, and red onion.”}, {“@type”: “HowToStep”, “text”: “Mix beans and vegetables in a large bowl.”}, {“@type”: “HowToStep”, “text”: “In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Pour dressing over the salad and toss gently to combine.”}, {“@type”: “HowToStep”, “text”: “Sprinkle chopped cilantro on top before serving.”}], “nutrition”: {“calories”: “220 kcal”, “proteinContent”: “10 g”, “fatContent”: “7 g”, “carbohydrateContent”: “30 g”}}