Easy Peasy Bean Salad

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top down view of a bowl of bean salad on a marble countertop with a spoon beside the bowl

It’s amazing how many people forget about eating beans! They are so nutritious, loaded in protein, fibre, iron and magnesium. And they are super quick and easy to prepare. This easy bean salad can be added to a bed of greens or eaten on its own!

Easy Peasy Bean Salad Recipe

INGREDIENTS:

  • 30 ounces Organic Mixed Beans. This equates to 2 x 398ml cans, rinsed & drained (Garbanzo Beans & Black Beans are my fave!).
  • ¼ cup Extra Virgin Olive Oil
  • ¼ cup Red Wine Vinegar, Brown Rice Vinegar, or Apple Cider Vinegar
  • 1 TBSP Soy Sauce ( I always use reduced sodium)
  • 2 teaspoons Barley Malt Syrup (option to omit and double maple syrup if allergy or unavailable. I typically leave this out and bump up the maple syrup below)
  • 2 teaspoons organic (real) maple syrup
  • ½ cup finely chopped Green Onions (or fresh chives form the garden!)
  • 1 clove Garlic, pressed
  • 1 teaspoon dried Basil or to taste (fresh is great too if you have it)
  • ½ teaspoon dried Oregano, or to taste (fresh is great too if you have it)

DIRECTIONS:

Place all ingredients in a mixing bowl, and toss well. The salad can be served room temperature or it can be refrigerated and marinated 1-2 hours. Will last 3 days in your fridge.

Compliments of Eden Organic Beans

Preparing Dried Beans: A Quick Guide

While canned beans are convenient, preparing dried beans from scratch can be a cost-effective and rewarding option. Here’s a simple guide to preparing dried beans for this recipe:

  1. Soaking: Before cooking, it’s recommended to soak dried beans to help soften them and reduce cooking time. Place the beans in a large bowl and cover them with water. Let them soak for at least 8 hours or overnight.
  2. Rinsing: After soaking, drain and rinse the beans under cold water. This helps remove any dirt or debris.
  3. Cooking: Transfer the soaked beans to a pot and cover them with fresh water. Bring the water to a boil, then reduce the heat to a simmer. Cook the beans for about 1-2 hours, or until they are tender. Cooking times may vary depending on the type of bean.
  4. Testing for Doneness: To test if the beans are done, simply taste a few beans to ensure they are tender and cooked through.
  5. Cooling: Once cooked, drain the beans and rinse them under cold water to stop the cooking process. They are now ready to be used in your recipe.

By preparing dried beans at home, you have full control over the cooking process and can customize the flavours to your liking. Plus, it’s a budget-friendly option that allows you to enjoy the delicious taste and nutritional benefits of beans.

More Delicious Bean-Forward Creations

For more nutrient-packed recipes, be sure to check out the Recipe section of our blog. Some of our favourite bean-forward recipes are the Instapot Black Bean Soup – Simple 10 Ingredients and Allergy-Friendly Energy Balls.

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