Bean Grain Salad Vegan Recipe: Fresh, Easy, and Delicious

Are you searching for a vibrant, hearty, and protein-packed salad to elevate your meal routine? Look no further than this bean grain salad vegan recipe.

This dish is a celebration of nourishing whole foods, combining the earthy flavors of beans and grains with crisp vegetables and a zesty, herby dressing. Whether you’re a dedicated vegan or just looking to add more plant-based meals to your table, this salad is sure to become a staple.

Not only is it incredibly filling and satisfying, but it also comes together in less than an hour, making it perfect for meal prep, potlucks, or a quick, wholesome lunch. If you’re a fan of recipes that are as beautiful as they are delicious, you’ll love how the rainbow of ingredients comes together in every bite.

Let’s dive into why this recipe deserves a spot in your kitchen!

Why You’ll Love This Recipe

• Protein-Packed & Filling: Thanks to the combination of beans and whole grains, this salad is satisfying enough to serve as a main dish.
• Versatile & Customizable: Swap in your favorite beans, grains, or veggies to suit your taste or whatever’s in your pantry.
• Meal Prep Friendly: This salad keeps well in the fridge for up to 4 days, making it perfect for lunches or quick dinners throughout the week.
• Allergy-Friendly: Naturally vegan, dairy-free, and can be made gluten-free with the right grain choice.
• Vibrant & Colorful: The combination of fresh veggies and herbs makes every bowl a feast for the eyes as well as the palate.
• Great for Gatherings: This salad is always a hit at picnics, barbecues, and potlucks, and it travels well.

Ingredients

Equipment

• Large salad bowl
• Small mixing bowl (for dressing)
• Cutting board
• Sharp knife
• Measuring cups and spoons
• Whisk or fork (for mixing dressing)
• Grater (for carrot)
• Colander (for rinsing beans)

Instructions

1. Prepare Your Grains:

   If you haven’t cooked your grain yet, do so according to package directions. Allow it to cool to room temperature.

   Fluff with a fork to prevent clumping.

2. Prep the Beans:

   Drain and rinse your canned beans thoroughly in a colander. This removes excess sodium and gives a fresher taste.

3. Chop the Veggies:

   Dice the cucumber, red bell pepper, and red onion. Halve the cherry tomatoes and grate the carrot.

   Chop the parsley and mint or basil.

4. Make the Dressing:

   In a small mixing bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, maple syrup (if using), salt, and pepper until emulsified.

5. Assemble the Salad:

   In a large salad bowl, combine the cooked grain, beans, and all chopped vegetables and herbs. Pour the dressing over the top and toss gently to coat everything evenly.

6. Taste and Adjust:

   Taste for seasoning. Add more salt, pepper, or lemon juice as needed.

   Let the salad sit for at least 15 minutes to allow flavors to meld.

7. Serve or Store:

   Serve immediately at room temperature or refrigerate. This salad tastes even better after a few hours in the fridge!

Tips & Variations

• Grain Choices: Try farro for a chewy texture, quinoa for a protein boost, or bulgur for a classic Mediterranean feel.
• Beans: Use any combo you love—chickpeas, black beans, cannellini, or pinto all work beautifully.
• Make It Gluten-Free: Opt for quinoa or brown rice if you’re avoiding gluten.
• Add More Veggies: Toss in corn, avocado, roasted sweet potato, or steamed broccoli for extra nutrition and color.
• Spice It Up: Add a pinch of cumin, smoked paprika, or chili flakes to the dressing for a flavor twist.
• Meal Prep: Store the salad and dressing separately until ready to serve for maximum freshness.

• “Letting the salad rest for 30 minutes before serving really helps the flavors come together—don’t skip this step!”

Nutrition Facts

Note: Nutrition values are estimates and will vary based on specific ingredients used.

Serving Suggestions

• Lunchbox Staple: Pack with a lemon wedge and a side of Kodiak Banana Muffins for a balanced, energizing meal.
• Picnic Ready: Pair with a cool drink like this Green Goodness Juice for a nourishing outdoor feast.
• Dinner Side: Serve alongside Half Runner Beans or a fresh vegetable soup for a cozy supper.
• Wrap It Up: Spoon into whole wheat wraps or pita with greens and avocado for a portable meal.
• Party Platter: Present in a big bowl garnished with extra herbs and lemon slices—it’s always a crowd pleaser!

Conclusion

This bean grain salad vegan recipe is the epitome of what modern plant-based food should be—vibrant, nourishing, and endlessly adaptable. Whether you’re prepping lunches for the week, searching for a potluck dish that will impress, or simply need a quick and satisfying dinner, this salad checks all the boxes.

The combination of hearty grains, creamy beans, and crisp veggies makes every forkful a delight, while the tangy dressing ties it all together with a burst of freshness.

Don’t be afraid to experiment with your favorite add-ins or switch up the ingredients based on what’s in season or in your pantry. For more comforting and creative recipes, check out our Grandma’S Old Fashioned Bread Pudding With Vanilla Sauce Recipe or try baking a savory Green Chile Cheese Bread.

Enjoy this salad as a celebration of plant-based goodness—your taste buds (and your body) will thank you!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Vegan Bean and Grain Salad”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “This hearty vegan salad combines protein-rich beans, wholesome grains, and fresh vegetables for a nutritious meal. Perfect for meal prep or a light lunch.”, “prepTime”: “PT15M”, “cookTime”: “PT25M”, “totalTime”: “PT40M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 cup cooked quinoa”, “1 cup canned chickpeas, rinsed and drained”, “1 cup canned black beans, rinsed and drained”, “1 cup cherry tomatoes, halved”, “1/2 cup cucumber, diced”, “1/4 cup red onion, finely chopped”, “1/4 cup fresh parsley, chopped”, “2 tablespoons olive oil”, “2 tablespoons lemon juice”, “1 teaspoon Dijon mustard”, “Salt and pepper to taste”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “In a large bowl, combine quinoa, chickpeas, and black beans.”}, {“@type”: “HowToStep”, “text”: “Add cherry tomatoes, cucumber, red onion, and parsley.”}, {“@type”: “HowToStep”, “text”: “In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Pour the dressing over the salad and toss to combine.”}, {“@type”: “HowToStep”, “text”: “Serve chilled or at room temperature.”}], “nutrition”: {“calories”: “320 kcal”, “proteinContent”: “12 g”, “fatContent”: “9 g”, “carbohydrateContent”: “48 g”}}