Easy Bean Salad

Cookbook
50 Delicious Bean Salad Recipes

By
BookSumo Press
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Table of Contents
Authentic Couscous Salad 7
Seattle Bean Salad 10
Cypress Salad 11
Mesa Corn Salad 12
3-Peat Salad 13
5 Beans Salad 14
Garbanzo Bean Salad 15
Southwest Bean Salad 16
Wax Lima Bean Salad 17
Mid-Summer Night Salad 20
Bean Salad Festival 21
Fava and Cucumber Salad 22
Caribbean Bean Salad 23
Sweet Relish Bean Salad 24
Bonnie's Beans 25
King Ranch Salad 26
Madison Ave Salad 27
2 Bean Salad 30
Roasted Red Edamame Salad 31
Summer Sidewalk Salad 32
Italian Cannellini Salad 33
 Deep Mesa Beans Salad 34
Herbed Bean Salad 35
Potluck Bean Salad 36
Bean Salad Lunchbox 37
Bean Salad 40
Simple Cilantro Salad 41
College Bean Salad 42
Bean Salad from the Orient 43
Savory Bean Salad 44
Bean Salad from the Orient 45
Beans & Guacamole Salad 46
Sweet Tuna Bean Salad 47
Bean Salad Martinique 50
Fruity Bean Salad 51
Sweet Arizona Salad 52
Light Macaroni Salad 53
New Hampshire Inspired Bean Salad 54
Green Mango Salad 55
Bean Salad Lunch Box 56
Broccoli Bean Salad 57
Jumbo Bean Salad 60
Rustic Black Beans with Apples 61
 Peppery Bean Salad 62
Sweet & Tangy Beans Salad 63
White Night Salad 64
Butternut Bean Salad 65
Savory Black Salad 66
Mexican Style Hominy Bean Salad 67
Garbanzo Broccoli Salad 68
Maria's Bean Salad 69
Authentic Prep Time: 30 mins

Couscous Salad Total Time: 35 mins

Servings per Recipe: 8

Calories 255 kcal
Fat 5.9 g
Carbohydrates 41.2g
Protein 10.4 g
Cholesterol 1 mg
Sodium 565 mg

Ingredients
1 C. uncooked couscous
1 1/4 C. chicken broth
3 tbsp extra virgin olive oil
2 tbsp fresh lime juice
1 tsp red wine vinegar
1/2 tsp ground cumin
8 green onions, chopped
1 red bell pepper, seeded and chopped
1/4 C. chopped fresh cilantro
1 C. frozen corn kernels, thawed
2 (15 oz.) cans black beans, drained
salt and pepper to taste

Directions
1. In a large pan, add the chicken broth and bring to a boil.
2. Add the couscous and stir to combine.
3. Cover the pan and immediately, remove from heat.
4. Keep aside, covered for about 5 minutes.
5. In a large bowl, add the olive oil, vinegar, lime juice and cumin and beat well.
6. Add the beans, corn, green onions, red pepper and cilantro and toss to coat well.
7. With a fork, fluff the couscous well.
8. Add the couscous into the bowl of beans mixture with salt and black pepper and mix
well.
9. Serve immediately.

Authentic Couscous Salad 7

SEATTLE
Bean Salad
Prep Time: 20 mins
Total Time: 3 hrs

Servings per Recipe: 8

Calories 213 kcal
Fat 10 g
Carbohydrates 24.4g
Protein 8g
Cholesterol 0 mg
Sodium 150 mg

Ingredients
3 C. white beans, drained 1/4 oz. chopped fresh mint leaves
1/2 (14 oz.) can artichoke hearts, 3/4 tsp dried basil
drained and quartered 1/3 C. olive oil
2/3 C. diced green bell pepper 1/4 C. red wine vinegar
1/3 C. chopped black olives salt and pepper to taste
1/4 C. chopped red onion
1/4 C. chopped fresh parsley

Directions
1. In a large bowl, mix together the beans, bell peppers, artichoke hearts, olives, onion, basil,
parsley and mint.
2. In a small bowl, add the oil and vinegar and mix well.
3. Pour oil mixture over the salad and toss to coat.
4. Refrigerate, covered for several hours or overnight, stirring occasionally.

10 Seattle Bean Salad

Cypress Prep Time: 10 mins

Salad Total Time: 2 hrs 10 miins

Servings per Recipe: 8

Calories 214 kcal
Fat 11.5 g
Carbohydrates 25.5g
Protein 5.2 g
Cholesterol 3 mg
Sodium 1067 mg

Ingredients
2 (15 oz.) cans garbanzo beans, drained
2 cucumbers, halved lengthwise and sliced
12 cherry tomatoes, halved
1/2 red onion, chopped
2 cloves garlic, minced
1 (15 oz.) can black olives, drained and
chopped
1 oz. crumbled feta cheese
1/2 C. Italian-style salad dressing
1/2 lemon, juiced
1/2 tsp garlic salt
1/2 tsp ground black pepper

Directions
1. In a large bowl, add all the ingredients and toss to coat well.
2. Refrigerate for about 2 hours before serving.

Cypress Salad 11
MESA
Corn Salad
Prep Time: 15 mins
Total Time: 1 hr 15 mins

Servings per Recipe: 8

Calories 334 kcal
Fat 14.8 g
Carbohydrates 41.7g
Protein 11.2 g
Cholesterol 0 mg
Sodium 1159 mg

Ingredients
1 (15 oz.) can black beans, rinsed and 1 tbsp lemon juice
drained 2 tbsp white sugar
1 (15 oz.) can kidney beans, drained 1 tbsp salt
1 (15 oz.) can cannellini beans, drained 1 clove crushed garlic
and rinsed 1/4 C. chopped fresh cilantro
1 green bell pepper, chopped 1/2 tbsp ground cumin
1 red bell pepper, chopped 1/2 tbsp ground black pepper
1 (10 oz.) package frozen corn kernels 1 dash hot pepper sauce
1 red onion, chopped 1/2 tsp chili powder
1/2 C. olive oil
1/2 C. red wine vinegar
2 tbsp fresh lime juice

Directions
1. In a large bowl, mix together the beans, frozen corn, bell peppers and red onion.
2. In a small bowl, add the garlic, cilantro, red wine vinegar, lemon juice, lime juice, olive oil,
hot sauce, sugar, cumin, chili powder, salt and black pepper and beat till well combined.
3. Pour the dressing over the vegetables and mix well.
4. Refrigerate to chill before serving.

12 Mesa Corn Salad

3-Peat Prep Time: 5 mins

Salad Total Time: 12 hrs 5 mins

Servings per Recipe: 16

Calories 111 kcal
Fat 4.7 g
Carbohydrates 15.9g
Protein 2g
Cholesterol 0 mg
Sodium 299 mg

Ingredients
1 (15 oz.) can green beans 1/3 C. vegetable oil
1 lb. wax beans 1/2 tsp salt
1 (15 oz.) can kidney beans, drained and 1/2 tsp ground black pepper
rinsed 1/2 tsp celery seed
1 onion, sliced into thin rings
3/4 C. white sugar
2/3 C. distilled white vinegar

Directions
1. In a large bowl, add all the ingredients and toss to coat well.
2. Refrigerate for about 12 hours before serving.

3-Peat Salad 13
5 BEANS
Salad
Prep Time: 20 mins
Total Time: 8 hrs 20 mins

Servings per Recipe: 18

Calories 167 kcal
Fat 6.5 g
Carbohydrates 23.6g
Protein 4.4 g
Cholesterol 0 mg
Sodium 412 mg

Ingredients
1 (14.5 oz.) can green beans, drained 1/2 C. salad oil
1 (14.5 oz.) can wax beans, drained 1/2 C. vinegar
1 (15.5 oz.) can garbanzo beans, drained 1/2 tsp salt
1 (14.5 oz.) can kidney beans, drained 1/2 tsp ground black pepper
1 (14.5 oz.) can black beans, drained 3/4 C. white sugar
1/2 C. chopped green pepper
1/2 C. chopped onion
1/2 C. chopped celery

Directions
1. In a large bowl, mix together the green beans, garbanzo beans, wax beans, kidney beans,
black beans, green pepper, celery and onion.
2. In another bowl, add the oil, vinegar, sugar, salt and black pepper and beat till well
combined.
3. Pour the dressing over the beans mixture and toss to coat well.
4. Refrigerate for at least 8 hours or overnight before serving.

14 5 Beans Salad
Garbanzo Bean Prep Time: 20 mins

Salad Total Time: 1 hr 20 mins

Servings per Recipe: 8

Calories 231 kcal
Fat 10.4 g
Carbohydrates 27.6g
Protein 8.4 g
Cholesterol 6 mg
Sodium 793 mg

Ingredients
1 medium red bell pepper, chopped 2 oz. crumbled feta cheese
1/3 medium onion, chopped Dressing
1 (6 oz.) jar marinated artichoke hearts, 1/4 C. olive oil
drained and chopped 1/8 C. white vinegar or white wine vinegar
1 (12 oz.) can kidney beans, drained and 1/8 C. balsamic vinegar
rinsed 1 tsp salt
1 (12 oz.) can pinto beans, drained and 1 tsp sugar
rinsed
1 (12 oz.) can garbanzo beans, drained and
rinsed

Directions
1. In a large bowl, mix together the artichokes, bell pepper, onion, kidney beans, pinto beans
and garbanzo beans.
2. In another bowl, add all the dressing ingredients and beat till well combined.
3. Pour dressing over the bean mixture and toss to coat well.
4. Refrigerate, covered at least 1 hour before serving.

Garbanzo Bean Salad 15

SOUTHWEST BEAN
Salad
Prep Time: 15 mins
Total Time: 1 hr 15 mins

Servings per Recipe: 10

Calories 221 kcal
Fat 11.6 g
Carbohydrates 25.3g
Protein 6.9 g
Cholesterol 0 mg
Sodium 805 mg

Ingredients
2 (15 oz.) cans black beans, drained and 3 cloves garlic, minced
rinsed 2 tbsp lemon juice
1 (15.25 oz.) can whole kernel corn, 1 tbsp red wine vinegar
drained 1 1/2 tsp ground cumin
1 red onion, diced 1 tsp salt
3/4 C. salsa 1/4 tsp ground black pepper
1/2 C. olive oil
1/2 C. chopped fresh cilantro

Directions
1. In a large bowl, add all the ingredients and toss to coat well.
2. Refrigerate for about 1-2 hours before serving.

16 Southwest Bean Salad

Wax Prep Time: 5 mins

Lima Bean Salad Total Time: 2 hrs 10 mins

Servings per Recipe: 6

Calories 471 kcal
Fat 19.4 g
Carbohydrates 65.3g
Protein 11.3 g
Cholesterol 0 mg
Sodium 952 mg

Ingredients
1 (15 oz.) can kidney beans, drained 3/4 C. white sugar
1 (14.5 oz.) can wax beans, drained 2/3 C. distilled white vinegar
1 (15 oz.) can lima beans, drained 1/2 C. vegetable oil
1 (15 oz.) can green beans, drained 1/2 tsp dried dill weed
1 (15 oz.) can garbanzo beans, drained 1/2 tsp dried rosemary
1 sweet onion, chopped 1/2 tsp dried basil
1 green bell pepper, chopped salt to taste
1 red bell pepper, chopped

Directions
1. In a large bowl, mix together the beans, onion and bell peppers.
2. In a small pan, add the oil, vinegar, herbs, sugar and salt on medium heat and cook till
sugar is dissolved, stirring continuously.
3. Pour warm dressing over the bean mixture and stir to combine.
4. Refrigerate for at least 2 hours before serving.

Wax Lima Bean Salad 17

MID-SUMMER
Night Salad
Prep Time: 20 mins
Total Time: 20 mins

Servings per Recipe: 6

Calories 189 kcal
Fat 7.6 g
Carbohydrates 24.7g
Protein 6.9 g
Cholesterol 0 mg
Sodium 607 mg

Ingredients
2 tbsp finely chopped fresh cilantro 1 (15 oz.) can garbanzo beans, rinsed and
2 tbsp fresh lime juice drained
1 lime, zested 1/2 tomato, seeded and chopped
3 tbsp olive oil 1/2 cucumber, seeded and chopped
1 tsp freshly cracked black pepper 1/4 red onion, chopped
1/2 tsp salt
1 (15 oz.) can black beans, rinsed and
drained

Directions
1. In a bowl, add the cilantro, lime zest, lime juice, olive oil, salt and black pepper and beat till
well combined.
2. In a large bowl, mix together the garbanzo beans, black beans, cucumber, tomato and red
onion.
3. Pour the dressing over salad and toss to coat well.
4. Serve Immediately.

20 Mid-Summer Night Salad

Bean Salad Prep Time: 15 mins

Festival Total Time: 15 mins

Servings per Recipe: 4

Calories 274 kcal
Fat 11 g
Carbohydrates 38.7g
Protein 8.7 g
Cholesterol 0 mg
Sodium 419 mg

Ingredients
1 seedless cucumber, quartered and cut 4 1/2 tsp orange marmalade
into chunks 1 tbsp lemon juice
1 (15 oz.) can black beans, rinsed and 1 tsp honey
drained 1/2 tsp ground cumin
1 C. cherry tomatoes, halved salt and ground black pepper to taste
1 C. frozen corn, thawed
1/2 red onion, chopped
3 tbsp extra-virgin olive oil

Directions
1. In a large bowl, mix together the black beans, corn, cucumber, tomatoes and onion.
2. In another bowl, add the lemon juice, olive oil, orange marmalade, honey, cumin, salt and
black pepper and beat till well combined.
3. Pour the dressing over the cucumber mixture and toss to coat well.
4. Serve immediately.

Bean Salad Festival 21

FAVA
and Cucumber
Prep Time: 20 mins
Total Time: 1 hr 20 mins

Salad Servings per Recipe: 4

Calories 384 kcal
Fat 19.7 g
Carbohydrates 42.2g
Protein 11 g
Cholesterol 0 mg
Sodium 416 mg

Ingredients
1/2 lemon, juiced 1 small sweet onion, diced
2 tbsp balsamic vinegar 2 roma (plum) tomatoes, chopped
1 tsp maple syrup 2 (15 oz.) cans fava beans, drained
1 clove garlic, minced
1/3 C. extra virgin olive oil
1 cucumber, diced

Directions
1. In a bowl, add the garlic, vinegar, lemon juice, oil and maple syrup and beat till well
combined.
2. In a large bowl, mix together the fava beans, cucumber, tomatoes and onion.
3. Pour the dressing over the vegetable mixture and toss to coat well.
4. Refrigerate to chill for about 1 hour before serving.

22 Fava and Cucumber Salad

Caribbean Prep Time: 25 mins

Bean Salad Total Time: 25 mins

Servings per Recipe: 3

Calories 253 kcal
Fat 6.4 g
Carbohydrates 47.1g
Protein 9.7 g
Cholesterol 0 mg
Sodium 342 mg

Ingredients
1 medium mango, peeled and cubed 1 tsp minced garlic
1 medium red bell pepper, chopped 1 tsp ground cumin
1 C. rinsed, canned black beans 1 tsp chili powder
1 C. corn kernels salt and ground black pepper to taste
4 green onions, sliced thinly 5 1/2 C. chopped romaine lettuce
1/4 C. cilantro
lemon, juiced
1 tbsp extra-virgin olive oil

Directions
1. In a large bowl, mix together the black beans, corn, mango, bell pepper, green onions and
cilantro.
2. In another bowl, add the garlic, oil, lemon juice, cumin, chili powder, salt and black pepper
and beat till well combined.
3. Pour the dressing over salad and toss to coat well.
4. Add the romaine lettuce and gently, toss to combine.
5. Serve immediately.

Caribbean Bean Salad 23

SWEET RELISH
Bean Salad
Prep Time: 15 mins
Total Time: 1 hr 30 mins

Servings per Recipe: 6

Calories 285 kcal
Fat 16.8 g
Carbohydrates 25.1g
Protein 10 g
Cholesterol 69 mg
Sodium 475 mg

Ingredients
2 eggs 1/2 C. mayonnaise
2 (15 oz.) cans kidney beans, drained salt and pepper to taste
1/2 onion, diced
1 stalk celery, diced
2 tbsp sweet pickle relish

Directions
1. In a pan, add eggs and enough cold water to cover and bring to a boil.
2. Cover the pan and remove from the heat.
3. Keep aside, covered for about 10-12 minutes.
4. Drain the eggs and keep aside to cool.
5. Peel the eggs and then, chop them.
6. In a bowl, mix together the kidney beans, eggs, onion, celery, mayonnaise, relish, salt and
pepper and gently, stir to combine.
7. Refrigerate to chill for at least 1 hour before serving.

24 Sweet Relish Bean Salad

Bonnie's Prep Time: 15 mins

Beans Total Time: 15 mins

Servings per Recipe: 6

Calories 444 kcal
Fat 7.9 g
Carbohydrates 81.5g
Protein 16.3 g
Cholesterol 18 mg
Sodium 1406 mg

Ingredients
1 (16 oz.) can vegetarian refried beans 2 green onions, chopped
1/2 C. fat free sour cream 4 large pitted black olives, sliced
1/2 C. fat-free creamy salad dressing 1/4 C. salsa
1/2 (1.25 oz.) package taco seasoning mix 1 (14.5 oz.) package low-fat baked tortilla chips
1/2 C. shredded sharp Cheddar cheese
1/2 head iceberg lettuce - rinsed, dried,
and chopped
1 large tomato, chopped

Directions
1. In a bowl, add the creamy salad dressing, sour cream and taco seasoning and mix well.
2. In another bowl, mix together the tomato, olives and green onions.
3. Place the refried beans onto a large flat platter and top with cream mixture, followed by
cheese, lettuce, and tomato mixture.
4. Place the salsa on top in the form of dots.
5. Serve with a garnishing of the tortilla chips.

Bonnie's Beans 25
KING RANCH
Salad
Prep Time: 15 mins
Total Time: 1 hr 15 mins

Servings per Recipe: 6

Calories 482 kcal
Fat 29.1 g
Carbohydrates 40.2g
Protein 16 g
Cholesterol 40 mg
Sodium 991 mg

Ingredients
1 (15 oz.) can ranch-style beans 2 C. crumbled corn chips
1/2 C. chopped onion 1 bunch cilantro
2 C. chopped fresh tomato
2 C. shredded Cheddar cheese
1/2 C. Catalina salad dressing

Directions
1. Drain the beans, reserving half of the liquid.
2. In a large bowl, add the beans, reserved liquid, tomato, onion, cheese and dressing and mix
till well combined.
3. Refrigerate, covered for about 1 hour before serving.
4. In a serving platter, arrange the corn chips.
5. Place the salad over chips and serve with a garnishing of the cilantro.

26 King Ranch Salad

Madison Ave Prep Time: 15 mins

Salad Total Time: 35 mins

Servings per Recipe: 10

Calories 374 kcal
Fat 17.8 g
Carbohydrates 45g
Protein 10.4 g
Cholesterol 0 mg
Sodium 926 mg

Ingredients
1 C. white rice 1 tsp oregano
2 C. water ground black pepper to taste
1 (14.5 oz.) can diced tomatoes, drained 3/4 C. canola oil
1/3 C. red wine vinegar 3 (15.5 oz.) cans black beans, drained and
3 cloves garlic, minced rinsed
1 tbsp ground cumin 1/2 (10 oz.) box frozen corn, thawed
4 tsp chili powder
1 1/2 tsp salt

Directions
1. In a pan, add the rice and water and bring to a boil.
2. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes.
3. In a large bowl, add the tomatoes, garlic, vinegar, oil, oregano, cumin, chili powder, salt and
black pepper and mix till well combined.
4. Add the rice, black beans and corn and toss to coat well.

Madison Ave Salad 27

2 BEAN
Salad
Prep Time: 10 mins
Total Time: 1 hr 20 mins

Servings per Recipe: 4

Calories 393 kcal
Fat 14.6 g
Carbohydrates 47.5g
Protein 19.8 g
Cholesterol 0 mg
Sodium 491 mg

Ingredients
1 1/2 C. shelled fava beans drained
1/2 lemon, juiced 1/2 C. diced roasted red peppers
1 clove garlic, crushed 2 tbsp chopped fresh mint
1 pinch red pepper flakes (optional)
salt and ground black pepper to taste
1/4 C. olive oil, divided
1 (14 oz.) jar butter beans, rinsed and

Directions
1. In a large pan of the lightly salted boiling water, cook the fava beans for about 6 minutes.
2. Drain the fava beans and transfer into a bowl of ice water for about 1-2 minutes.
3. Squeeze each bean at one end to remove the bean from it's skin.
4. Discard the skins and transfer beans into a bowl.
5. In another bowl, add the lemon juice, garlic, red pepper flakes, salt and black pepper and
beat till well combined.
6. Slowly, add 2 tbsp olive oil, beating continuously till the dressing is thick.
7. Add the fava beans, butter beans, red peppers, mint, salt and black pepper and stir to
combine well.
8. Drizzle remaining olive oil on top..
9. Refrigerate, covered for at least 1 hour before serving.

30 2 Bean Salad
Roasted Prep Time: 20 mins

Red Edamame Total Time: 35 mins

Salad Servings per Recipe: 12

Calories 164 kcal
Fat 3.4 g
Carbohydrates 26.1g
Protein 9.9 g
Cholesterol 0 mg
Sodium 462 mg

Ingredients
1 (16 oz.) package frozen corn
1 sweet onion, diced
1 (16 oz.) package frozen shelled edamame
(green soybeans)
1 (15 oz.) can black beans, rinsed and
drained
1 (15 oz.) can garbanzo beans, drained
1 (12 oz.) jar roasted red peppers, drained and
chopped
1 tsp smoked sea salt
1 tsp ground cumin
1/4 C. chopped fresh cilantro
2 tbsp freshly squeezed lime juice

Directions
1. Heat a large nonstick skillet on medium-high heat and cook the frozen corn for about 5
minutes, stirring occasionally.
2. Stir in the onion and cook for about 5 minutes.
3. Stir in the black beans, garbanzo beans, edamame, roasted red pepper, cumin and salt and
cook for about 3-5 minutes.
4. Remove from heat and stir in the cilantro and lime juice.
5. Serve warm.

Roasted Red Edamame Salad 31

SUMMER
Sidewalk Salad
Prep Time: 10 mins
Total Time: 4 hrs 20 mins

Servings per Recipe: 2

Calories 195 kcal
Fat 13.8 g
Carbohydrates 17.3g
Protein 4.4 g
Cholesterol 0 mg
Sodium 16 mg

Ingredients
1 lb. fresh romano beans, trimmed taste
2 cloves garlic, sliced 2 tbsp white wine vinegar
2 tbsp olive oil 2 mint leaves, for garnish
2 fresh mint leaves, torn
salt and freshly ground black pepper to

Directions
1. In a large pan of the lightly salted boiling water, cook the romano beans for about 5
minutes.
2. Drain well and transfer into a large bowl.
3. With a mortar and pestle, smash the garlic, mint, olive oil and salt.
4. Place the vinegar and half of olive oil mixture over the beans and toss to coat well.
5. Transfer the beans into a resealable freezer bag with remaining olive oil and seal it after
squeezing out the excess air.
6. Refrigerate for at least 4 hours.
7. Remove beans from refrigerator and transfer into abowl.
8. Serve with a topping of the fresh mint.

32 Summer Sidewalk Salad

Italian Prep Time: 15 mins

Cannellini Salad Total Time: 15 mins

Servings per Recipe: 8

Calories 193 kcal
Fat 7.6 g
Carbohydrates 24.9g
Protein 6.8 g
Cholesterol 0 mg
Sodium 328 mg

Ingredients
1 (15 oz.) can cannellini (white kidney) 2 cloves garlic, minced
beans, rinsed and drained 2 tbsp minced fresh parsley
1 (15 oz.) can garbanzo beans, rinsed and 1/4 C. olive oil
drained 1 lemon, juiced
1 (15 oz.) can dark red kidney beans, salt and ground black pepper to taste
rinsed and drained
1/2 onion, minced

Directions
1. In a large bowl, add all the ingredients and mix till well combined.
2. Serve immediately.

Italian Cannellini Salad 33

DEEP
Mesa Beans Salad
Prep Time: 30 mins
Total Time: 30 mins

Servings per Recipe: 16

Calories 183 kcal
Fat 4.2 g
Carbohydrates 30.9g
Protein 7.8 g
Cholesterol 0 mg
Sodium 563 mg

Ingredients
2 (15 oz.) cans black beans, rinsed and 2 limes, juiced
drained 1/4 C. white wine vinegar
1 (15 oz.) can dark red kidney beans, 1/4 C. apple cider vinegar
rinsed and drained 1/4 C. extra-virgin olive oil
1 (15 oz.) can navy beans, rinsed and 1/4 C. honey
drained 1/2 tsp freshly ground black pepper
1 (15 oz.) can yellow corn, drained 1/2 tsp sea salt
1 (15 oz.) can Mexican stewed tomatoes, 1/2 tsp fajita seasoning
unrinsed and chopped into 1/2-inch 1/4 tsp chili powder
pieces 1/4 tsp garlic powder
1/2 sweet red onion, minced 1/4 tsp smoked paprika
1 jalapeño pepper, seeded and minced 1/4 tsp red pepper flakes
1 yellow bell pepper, minced
1 orange bell pepper, minced
1 bunch finely chopped fresh cilantro

Directions
1. In a large bowl, add all the ingredients and gently, stir till well combined.
2. Refrigerate before serving.

34 Deep Mesa Beans Salad

Herbed Prep Time: 20 mins

Bean Salad Total Time: 8 hrs 20 mins

Servings per Recipe: 12

Calories 129 kcal
Fat 5.6 g
Carbohydrates 15.3g
Protein 4.2 g
Cholesterol 0 mg
Sodium 554 mg

Ingredients
2 (15.5 oz.) cans cannellini beans, drained 1/3 C. white wine vinegar
and rinsed 1/4 C. olive oil
1 (14.5 oz.) can petite diced tomatoes, 1/4 C. chopped fresh basil
drained 3 tbsp chopped fresh oregano
1 (14 oz.) can quartered artichoke hearts, 3 cloves garlic, minced
drained 1/2 tsp kosher salt
3 stalks celery, chopped 1/2 tsp fresh ground black pepper
1 sweet onion, diced 1/4 tsp red pepper flakes
1/2 C. pimento-stuffed Manzanilla olives,
halved

Directions
1. In a large bowl, add all the ingredients and toss to coat well.
2. Refrigerate for at least 8 hours to overnight before serving.

Herbed Bean Salad 35

POTLUCK
Bean Salad
Prep Time: 20 mins
Total Time: 13 hrs 40 mins

Servings per Recipe: 4

Calories 446 kcal
Fat 1g
Carbohydrates 84.9g
Protein 26.8 g
Cholesterol 0 mg
Sodium 832 mg

Ingredients
1 (.7 oz.) package dry Italian-style salad 2 green onions, thinly sliced
dressing mix 1/4 C. pimentos
14 oz. frozen green beans 1 head iceberg lettuce - rinsed, dried, and
1 (16 oz.) package frozen lima beans, shredded
thawed

Directions
1. Prepare the Italian salad dressing according to package's instructions.
2. In a salad bowl, add 1/2 C. of the Italian salad dressing, lima beans, green beans, green
onions and pimentos and mix well.
3. Refrigerate overnight before serving.
4. Divide shredded lettuce onto serving plates.
5. Top with salad and serve.

36 Potluck Bean Salad

Bean Salad Prep Time: 20 mins

Lunchbox Total Time: 4 hrs 20 mins

Servings per Recipe: 8

Calories 183 kcal
Fat 8.1 g
Carbohydrates 25g
Protein 4.7 g
Cholesterol 0 mg
Sodium 207 mg

Ingredients
1 (19 oz.) can garbanzo beans, drained and salt to taste
rinsed ground black pepper to taste
2 large red bell peppers, diced 1 lime, juiced
2 large yellow bell peppers, diced 1 lemon, juiced
1 jalapeño pepper, diced 1/4 C. extra virgin olive oil
1 large red onion, diced
1/4 C. chopped fresh parsley

Directions
1. In a large bowl, mix together the garbanzo beans, bell peppers, onion, jalapeño pepper
and parsley, salt and black pepper.
2. In a small bowl, add the oil, lemon juice and lime juice and beat till well combined.
3. Pour oil mixture over the salad and toss to coat well.
4. Refrigerate for at least 4 hours before serving.

Bean Salad Lunchbox 37

HOW TO MAKE
a Bean Salad
Prep Time: 30 mins
Total Time: 15 hrs 10 mins

Servings per Recipe: 6

Calories 273 kcal
Fat 9.8 g
Carbohydrates 38.2g
Protein 11.2 g
Cholesterol 0 mg
Sodium 231 mg

Ingredients
1 1/2 C. dried black-eyed peas, soaked 2 oranges, juiced
overnight 1/2 lemon, juiced
1/3 C. chopped celery, with leaves 1 garlic clove, pressed
1 1/2 C. shredded carrot 1/2 tsp ground coriander
3/4 C. chopped fresh parsley 1/2 tsp salt
1/2 C. chopped white onion 1/8 tsp freshly ground black pepper
1/8 C. chopped fresh mint 1 tsp brown sugar
Dressing:
1/4 C. olive oil

Directions
1. In a pan, add the peas and enough water to cover by 1-inch and bring to a gentle boil.
2. Reduce heat to low and simmer for about 35 minutes.
3. Remove from the heat and keep aside to cool.
4. In a large bowl, mix together the peas, carrots, celery, onion, parsley and mint.
5. For the dressing: in a blender, add the olive oil, orange and lemon juice, garlic, brown sugar,
coriander, salt and black pepper and pulse for about 6 seconds.
6. Transfer the mixture into a small pan on low heat and simmer for about 5 minutes.
7. Remove from heat and keep aside to cool.
8. Pour dressing over the salad and toss to coat well.
9. Refrigerate for at least 1 hour before serving.

40 How to Make a Bean Salad

Simple Prep Time: 20 mins

Cilantro Salad Total Time: 25 mins

Servings per Recipe: 6

Calories 211 kcal
Fat 2.5 g
Carbohydrates 37.4g
Protein 11.1 g
Cholesterol 0 mg
Sodium 719 mg

Ingredients
1 (15 oz.) can black beans, drained 2 tbsp Italian-style salad dressing
1 (15 oz.) can kidney beans, drained 1 lemon, juiced
1 (15 oz.) can garbanzo beans, drained salt and ground black pepper to taste
1 green bell pepper, diced
1 large red onion, diced
1 bunch cilantro, chopped
1 stalk celery, diced

Directions
1. In a large bowl, add all the ingredients and toss to coat well.
2. Keep aside for about 5 minutes before serving.

Simple Cilantro Salad 41

COLLEGE BEAN
Salad
Prep Time: 15 mins
Total Time: 15 mins

Servings per Recipe: 2

Calories 274 kcal
Fat 7.7 g
Carbohydrates 41.2g
Protein 10.8 g
Cholesterol 0 mg
Sodium 3043 mg

Ingredients
1 (14.5 oz.) can fava beans, drained and 3 tbsp chopped fresh parsley
rinsed 1 tbsp extra-virgin olive oil
1/2 onion, chopped (optional) 1 tbsp sea salt (optional)
1/2 tomato, chopped (optional) 1 clove garlic, minced
1 large lemon, juiced

Directions
1. In a large bowl, add all the ingredients and toss to coat well.
2. Serve immediately.

42 College Bean Salad

Bean Salad Prep Time: 15 mins

from the Orient Total Time: 15 mins

Servings per Recipe: 6

Calories 197 kcal
Fat 10.2 g
Carbohydrates 21.9g
Protein 5.5 g
Cholesterol 0 mg
Sodium 299 mg

Ingredients
1/4 C. extra-virgin olive oil 1 (15 oz.) can garbanzo beans, drained and
3 tbsp freshly squeezed lemon juice rinsed
1 1/2 tsp minced garlic 1 C. minced red onion
sea salt to taste 1 pinch ground sumac (optional)
freshly ground black pepper to taste
1 bunch flat-leaf parsley, chopped
1 (15 oz.) can light red kidney beans,
drained and rinsed

Directions
1. In a large bowl, add the lemon juice, oil, garlic, salt and black pepper and beat till well
combined.
2. Add the remaining ingredients and toss to coat well.

Bean Salad from the Orient 43

SAVORY
Bean Salad
Prep Time: 15 mins
Total Time: 23 mins

Servings per Recipe: 4

Calories 466 kcal
Fat 9.5 g
Carbohydrates 71.2g
Protein 23.1 g
Cholesterol 4 mg
Sodium 245 mg

Ingredients
2 tbsp olive oil 2 tbsp chopped fresh basil
2 cloves garlic, minced salt and pepper to taste
1 (14.5 oz.) can diced tomatoes 3 C. arugula
3 tbsp white wine 1/4 C. shaved Parmesan cheese (optional)
1 tsp dried sage
1 tsp dried thyme
1 (15 oz.) can cannellini beans, drained
and rinsed

Directions
1. In a large skillet, heat the oil on medium heat and sauté the garlic for about 1 minute.
2. Add the wine, tomatoes, thyme and sage and stir to combine.
3. Increase the heat to medium-high and cook for about 2-3 minutes.
4. Stir in the cannellini beans, basil, salt and black pepper and cook for about 3-4 minutes.
5. Arrange the arugula onto a serving platter and top with the beans.
6. Serve with a garnishing of the Parmesan cheese.

44 Savory Bean Salad

Bean Salad Prep Time: 15 mins

from the Orient Total Time: 15 mins

Servings per Recipe: 6

Calories 197 kcal
Fat 10.2 g
Carbohydrates 21.9g
Protein 5.5 g
Cholesterol 0 mg
Sodium 299 mg

Ingredients
1/4 C. extra-virgin olive oil 1 (15 oz.) can garbanzo beans, drained and
3 tbsp freshly squeezed lemon juice rinsed
1 1/2 tsp minced garlic 1 C. minced red onion
sea salt to taste 1 pinch ground sumac (optional)
freshly ground black pepper to taste
1 bunch flat-leaf parsley, chopped
1 (15 oz.) can light red kidney beans,
drained and rinsed

Directions
1. In a large bowl, add the lemon juice, oil, garlic, salt and black pepper and beat till well
combined.
2. Add the remaining ingredients and toss to coat well.

Bean Salad from the Orient 45

BEANS
& Guacamole
Prep Time: 20 mins
Total Time: 20 mins

Salad Servings per Recipe: 8

Calories 271 kcal
Fat 10.2 g
Carbohydrates 38.9g
Protein 8.3 g
Cholesterol 3 mg
Sodium 425 mg

Ingredients
1 (15 oz.) can kidney beans, drained 1/4 tsp salt
1 (15 oz.) can garbanzo beans, drained 1/4 C. milk
1 C. chopped tomatoes shredded lettuce
3/4 C. cucumber - peeled, seeded, and corn tortilla chips
chopped
2 tbsp diced onion
1 (6 oz.) container guacamole
1/2 C. plain yogurt

Directions
1. In a large bowl, mix together the garbanzo beans, kidney beans, cucumber, tomatoes and
onion.
2. In a small bowl, add the yogurt, guacamole and salt and mix well.
3. Place the dressing over the beans mixture and stir to combine.
4. Refrigerate to chill before serving.
5. Serve with a topping of the shredded lettuce and corn chips.

46 Beans & Guacamole Salad

Sweet Tuna Prep Time: 15 mins

Bean Salad Total Time: 15 mins

Servings per Recipe: 8

Calories 171 kcal
Fat 11.2 g
Carbohydrates 10.9g
Protein 6.4 g
Cholesterol 10 mg
Sodium 593 mg

Ingredients
1 (5 oz.) can tuna, drained and flaked 1 tsp garlic powder
1/2 red bell pepper 1/2 (15 oz.) can white beans, drained
1/2 onion, chopped 2 tbsp chopped fresh parsley, for garnish
3 tbsp chopped fresh cilantro
2 tbsp capers
1/4 C. pickle relish
1/2 C. mayonnaise
1/2 C. Dijon-style mustard

Directions
1. In a food processor, add the tuna, bell pepper, onion, cilantro, capers, mayonnaise, relish,
mustard and garlic powder and pulse till smooth.
2. Transfer the tuna mixture into a large bowl with white beans and stir to combine well.
3. Serve with a garnishing of the parsley.

Sweet Tuna Bean Salad 47

BEAN SALAD
Martinique
Prep Time: 10 mins
Total Time: 12 mins

Servings per Recipe: 4

Calories 72 kcal
Fat 4.4 g
Carbohydrates 8.3g
Protein 1.1 g
Cholesterol 0 mg
Sodium 140 mg

Ingredients
2 C. grated carrots 1 tbsp finely chopped cilantro
1/2 C. bean sprouts 1 tbsp sunflower seed oil
1 tsp white sugar 1 tsp mustard seed
1 tbsp lemon juice salt to taste
1 tbsp grated fresh coconut

Directions
1. In a large bowl, add the bean sprouts, carrots, cilantro, coconut, sugar and lemon juice and
gently, toss to coat.
2. In a small pan, heat the oil on medium heat and sauté the mustard seeds till golden brown.
3. Add the oil mixture into the salad with the salt and stir to combine.
4. Serve immediately.

50 Bean Salad Martinique

Fruity Prep Time: 10 mins

Bean Salad Total Time: 1 hr 10 mins

Servings per Recipe: 4

Calories 71 kcal
Fat 1.3 g
Carbohydrates 14.4g
Protein 1.6 g
Cholesterol 0 mg
Sodium 412 mg

Ingredients
1 (8.25 oz.) can sliced beets, drained and 1 tsp olive oil
diced 2 tbsp apple cider vinegar
1 (15 oz.) can cut green beans, drained
1 large Granny Smith apple - peeled,
cored and diced

Directions
1. In a bowl, add all the ingredients and mix well.
2. Refrigerate to chill for 1 hour before serving.

Fruity Bean Salad 51

SWEET ARIZONA
Salad
Prep Time: 10 mins
Total Time: 13 hrs 30 mins

Servings per Recipe: 4

Calories 214 kcal
Fat 8.4 g
Carbohydrates 28.6g
Protein 7.5 g
Cholesterol 0 mg
Sodium 805 mg

Ingredients
1/4 C. balsamic vinegar 3 tbsp chopped fresh cilantro
2 tbsp vegetable oil 1 (15 oz.) can black beans, rinsed and
1/2 tsp salt drained
1/2 tsp white sugar 1 (8.75 oz.) can sweet corn, drained
1/2 tsp ground black pepper
1/2 tsp ground cumin
1/2 tsp chili powder

Directions
1. In a small bowl, add the oil, balsamic vinegar, sugar, cumin, chili powder, salt and black
pepper and beat ill well combined.
2. In a bowl, mix together the black beans and corn.
3. Add the dressing and toss to coat well.
4. Top with the cilantro and refrigerate, covered overnight before serving.

52 Sweet Arizona Salad

Light Prep Time: 10 mins

Macaroni Salad Total Time: 2 hrs 20 mins

Servings per Recipe: 8

Calories 147 kcal
Fat 5.3 g
Carbohydrates 20.1g
Protein 4.7 g
Cholesterol 5 mg
Sodium 239 mg

Ingredients
1 C. elbow macaroni 1/4 C. chopped onion
1 (15 oz.) can red kidney beans, drained 2 tbsp red wine vinegar
and rinsed salt and ground black pepper to taste
1/2 C. chopped celery
1/2 C. light mayonnaise

Directions
1. In a large pan of the lightly salted boiling water, cook the elbow macaroni for about 6-8
minutes, stirring occasionally.
2. Drain well and keep aside.
3. In a large bowl, add the cooked macaroni and remaining ingredients and mix till well
combined.
4. Refrigerate for at least 2 hours before serving.

Light Macaroni Salad 53

NEW HAMPSHIRE
INSPIRED
Prep Time: 25 mins
Total Time: 28 mins

Bean Salad Servings per Recipe: 4

Calories 331 kcal
Fat 22.8 g
Carbohydrates 24.4g
Protein 10.4 g
Cholesterol 17 mg
Sodium 752 mg

Ingredients
jalapeño-Lime Dressing: 1 (14 oz.) can black beans, rinsed and
3 tbsp olive oil drained
3 tbsp lime juice 1 avocado, diced
1 tbsp minced jalapeño pepper (seeds 1/2 C. crumbled feta cheese
and membranes removed) 1/3 C. pecans
1 tsp honey 1 tsp white sugar
1/2 tsp ground cumin 1/8 tsp salt
1/4 tsp ground coriander 1/2 C. chopped fresh cilantro leaves
sea salt to taste
Salad:
1 large bunch kale, ribs removed and
leaves thinly sliced
Directions
1. In a bowl, add the honey, lime juice, olive oil, coriander, jalapeño pepper, cumin and sea
salt and beat till smooth.
2. In a bowl, place the kale and sprinkle with sea salt.
3. With your hands, massage the salt into the kale till leaves are darker in color and fragrant.
4. Drizzle enough dressing over kale to coat lightly.
5. Gently, fold in avocado, black beans and feta cheese.
6. Heat a skillet on medium-low heat and cook the pecans with the sugar and 1/8 tsp of the
salt for about 3-5 minutes.
7. remove from heat and keep aside to cool.
8. After cooling, chop the pecans.
9. Serve the salad with a topping of the toasted pecans and cilantro.

54 New Hampshire Inspired Bean Salad

Green Mango Prep Time: 15 mins

Salad Total Time: 20 mins

Servings per Recipe: 6

Calories 91 kcal
Fat 0.4 g
Carbohydrates 18.3g
Protein 4.8 g
Cholesterol 0 mg
Sodium 339 mg

Ingredients
1 (15 oz.) can black beans, drained and 1 jalapeño pepper, seeded and diced
rinsed 2 tbsp chopped cilantro
1 tsp ground cumin 1/2 lime, juiced
1 tsp water salt and ground black pepper to taste
1 mango, peeled and diced
1 cucumber, seeded and diced

Directions
1. In a microwave-safe bowl, add the black beans, cumin and water and microwave on
High for about 1 minute.
2. In a bowl, mix together the mango, cucumber, cilantro, jalapeño pepper, lime juice, salt
and black pepper.
3. Stir in the black beans and serve immediately.

Green Mango Salad 55

BEAN SALAD
Lunch Box
Prep Time: 10 mins
Total Time: 2 hrs

Servings per Recipe: 24

Calories 87 kcal
Fat 1.7 g
Carbohydrates 16g
Protein 2.6 g
Cholesterol 0 mg
Sodium 340 mg

Ingredients
1 1/2 C. uncooked brown rice 1 (4 oz.) can chopped green chilies
3 C. water 1 (4 oz.) can sliced black olives
1 tbsp extra virgin olive oil 1 (14.5 oz.) can Italian-style tomatoes,
1/2 tsp salt undrained and chopped
1 (14.5 oz.) can collard greens, drained salt and freshly ground black pepper to
1 (15 oz.) can black beans, rinsed and taste
drained
1 (15 oz.) can green peas, rinsed and
drained
1 (15.25 oz.) can corn kernels, drained

Directions
1. In a pan, add the brown rice, water, olive oil, and 1/2 tsp of the salt and bring to a boil.
2. Reduce the heat to medium-low and simmer, covered for about 45-50 minutes.
3. Transfer the rice mixture into a bowl and with a fork, fluff well.
4. Keep aside at room temperature to cool.
5. In a large bowl, add the cooled rice, black beans, corn, green peas, collard greens, olives,
tomatoes and green chiles and mix well.
6. Season with the salt and black pepper and serve.

56 Bean Salad Lunch Box

Broccoli Prep Time: 10 mins

Bean Salad Total Time: 25 mins

Servings per Recipe: 4

Calories 264 kcal
Fat 12.3 g
Carbohydrates 31.9g
Protein 7.1 g
Cholesterol 0 mg
Sodium 248 mg

Ingredients
1/2 C. uncooked quinoa 1 tsp dried tarragon
1 C. water 2 tsp coarse-grain mustard
1 (15 oz.) can garbanzo beans, drained 3 tbsp extra virgin olive oil
3/4 C. chopped broccoli salt and black pepper to taste
1 clove garlic, minced
1 tbsp fresh lemon juice

Directions
1. In a small pan, add the quinoa and water on high heat and bring to a boil.
2. Reduce the heat to medium-low and simmer, covered for about 15-20 minutes.
3. Transfer the cooked quinoa into a bowl with the garbanzo beans, broccoli, garlic, tarragon,
mustard, olive oil, lemon juice, salt and black pepper and mix well.
4. Serve immediately.

Broccoli Bean Salad 57

JUMBO
Bean Salad
Prep Time: 20 mins
Total Time: 4hrs 20 mins

Servings per Recipe: 15

Calories 226 kcal
Fat 13.3 g
Carbohydrates 22.4g
Protein 6.1 g
Cholesterol 0 mg
Sodium 440 mg

Ingredients
2 (15 oz.) cans garbanzo beans Dressing
(chickpeas), drained and rinsed 2/3 C. extra virgin olive oil
1 (16 oz.) can dark red kidney beans, 1/3 C. red wine vinegar
drained and rinsed 1 tsp garlic powder
1 (15 oz.) can light red kidney beans, 1 tsp Italian seasoning
drained and rinsed 1/2 tsp onion powder
1 (14 oz.) can artichoke hearts, drained, 1/4 tsp ground black pepper
quartered 1/4 C. sunflower seeds (optional)
1 (6 oz.) can jumbo black olives, halved
6 radishes, chopped
2 carrots, coarsely grated

Directions
1. In a large glass bowl, mix together the kidney beans, garbanzo beans, olives, artichoke
hearts, carrots and radishes.
2. In a small bowl, add the olive oil, vinegar, Italian seasoning, garlic powder, onion powder
and black pepper and beat till well combined.
3. Pour the dressing over beans mixture and gently, toss to coat evenly.
4. Refrigerate, covered for at least 4 hours before serving, stirring after every 1 hour.
5. Serve with a sprinkling of the sunflower seeds.

60 Jumbo Bean Salad

Rustic Prep Time: 15 mins

Black Beans with Total Time: 1 hr 25 mins

Apples Servings per Recipe: 4

Calories 88 kcal
Fat 3.9 g
Carbohydrates 14.1g
Protein 1.1 g
Cholesterol 0 mg
Sodium 296 mg

Ingredients
1 tbsp canola oil 2 (15 oz.) cans black beans, rinsed and drained
1 onion, diced 2 Granny Smith apples, unpeeled, cored, and
1 red bell pepper, chopped chopped
2 tsp ground cumin 2 tbsp lemon juice
1/2 tsp salt 2 tbsp chopped fresh cilantro
1/8 tsp cayenne pepper

Directions
1. In a large skillet, heat the oil on medium heat and cook the onion and bell pepper for
about 5 minutes.
2. Stir in the cumin, salt, and cayenne pepper and remove from the heat.
3. Transfer the mixture into a bowl with black beans, apples, cilantro and lemon juice and
mix.
4. Refrigerate to chill before serving.

Rustic Black Beans with Apples 61

PEPPERY
Bean Salad
Prep Time: 10 mins
Total Time: 20 mins

Servings per Recipe: 4

Calories 199 kcal
Fat 7.5 g
Carbohydrates 26.1g
Protein 9.4 g
Cholesterol 0 mg
Sodium 1226 mg

Ingredients
2 tbsp extra-virgin olive oil 1 (15 oz.) can black beans, drained
1 onion, thinly sliced 1 (10 oz.) can diced tomatoes with green
1 tsp kosher salt chile peppers
1/2 tsp red pepper flakes 1 (10 oz.) bag fresh baby spinach
1/2 tsp ground black pepper
2 cloves garlic, chopped

Directions
1. In a large skillet, heat the oil on medium-high heat and cook the onion with salt for about
10-15 minutes.
2. Stir in the garlic, red pepper and black pepper and cook for about 1 minute.
3. Stir in the black beans and tomatoes and cook for about 5 minutes.
4. Remove from the heat and stir in the spinach.
5. Keep aside, covered for about 3 minutes.
6. Toss the mixture well and serve.

62 Peppery Bean Salad

Sweet & Tangy Prep Time: 10 mins

Beans Salad Total Time: 1 day 10 mins

Servings per Recipe: 6

Calories 124 kcal
Fat 4.9 g
Carbohydrates 16g
Protein 3.9 g
Cholesterol 0 mg
Sodium 161 mg

Ingredients
1 C. frozen cut green beans 1/4 C. apple cider vinegar
1 C. frozen lima beans 2 tsp white sugar
1 C. drained and rinsed canned red beans 1/2 tsp garlic powder
1/2 C. frozen red bell pepper strips salt and ground black pepper to taste
1/2 C. chopped onion
2 tbsp canola oil

Directions
1. In a large bowl, mix together the red beans, lima beans, green beans, bell pepper and
onion.
2. In another bowl, add the apple cider vinegar, canola oil, sugar, garlic powder, salt and
black pepper and beat till well combined.
3. Pour the dressing over the bean mixture.
4. Cover the bowl tightly and shake to combine well.
5. Refrigerate for about 24 hours.
6. Shake well and serve.

Sweet & Tangy Beans Salad 63

WHITE NIGHT
Salad
Prep Time: 10 mins
Total Time: 50 mins

Servings per Recipe: 4

Calories 548 kcal
Fat 30.3 g
Carbohydrates 33.4g
Protein 36.3 g
Cholesterol 247 mg
Sodium 623 mg

Ingredients
3/4 lb. green beans, trimmed and 1 tsp dried oregano
snapped in half 6 tbsp extra-virgin olive oil
1 (12 oz.) can solid white albacore tuna, 3 tbsp lemon juice
drained 1/2 tsp finely grated lemon zest
1 (16 oz.) can Great Northern beans, Salt and ground black pepper, to taste
drained and rinsed 4 large hard-cooked eggs, peeled and
1 (2.25 oz.) can sliced black olives, quartered
drained
1/4 medium red onion, thinly sliced

Directions
1. In a medium skillet, add the green beans, 1/3 C. of the water and a large pinch of salt on
high heat and bring to a boil.
2. Cook for about 5 minutes.
3. Immediately, transfer the mixture onto a paper towels lined cookie sheet and keep aside to
cool.
4. In a bowl, mix together the white beans, tuna, olives and onion.
5. In another bowl, add the oil, lemon juice, oregano and lemon zest and beat till well
combined.
6. Pour dressing over the salad and gently stir to combine.
7. Serve immediately.

64 White Night Salad

Butternut Prep Time: 15 mins

Bean Salad Total Time: 1 hr

Servings per Recipe: 8

Calories 181 kcal
Fat 7g
Carbohydrates 23.8g
Protein 6g
Cholesterol 4 mg
Sodium 323 mg

Ingredients
2 (15 oz.) cans cannellini beans, drained 1 tbsp maple syrup
and rinsed 1 tbsp olive oil
1 tbsp olive oil 1 C. chopped baby broccoli
1 red onion, chopped 1/4 C. chicken stock
1 tbsp maple syrup 1 tbsp maple syrup
1 tbsp olive oil 1/2 tsp dried thyme leaves
1 C. peeled, seeded, and diced butternut 3 slices turkey bacon, cooked and crumbled
squash

Directions
1. In a pan, add the cannellini beans on low heat and cook till heated through.
2. In a skillet, heat 1 tbsp of the olive oil on medium heat and cook the red onion for about
5 minutes. Add 1 tbsp of the maple syrup and stir to combine.
3. Reduce the heat to medium-low and simmer for about 15 minutes, stirring occasionally.
4. Remove from the heat and transfer the onion mixture into beans.
5. In the same skillet, heat 1 more tbsp olive oil on medium heat and cook the butternut
squash for about 8 minutes. Add 1 tbsp of the maple syrup and cook for about 5 minutes.
6. Remove from the heat and transfer the squash mixture into beans.
7. In the same skillet, heat remaining 1 tbsp of the olive oil on medium heat and cook the
broccoli for about 7 minutes.
8. Remove from the heat and transfer the broccoli into beans.
9. Add the chicken stock into bean mixture and increase the heat to medium-low.
10. Stir in the remaining 1 tbsp of the maple syrup and thyme and bring to a gentle boil.
11. Simmer till heated completely, stirring gently.
12. Serve with a topping of the crumbled bacon.

Butternut Bean Salad 65

SAVORY
Black Salad
Prep Time: 45 mins
Total Time: 55 mins

Servings per Recipe: 8

Calories 185 kcal
Fat 8.8 g
Carbohydrates 22.1g
Protein 4.5 g
Cholesterol 0 mg
Sodium 477 mg

Ingredients
1 tbsp chopped fresh basil 1 (14 oz.) can black beans, rinsed and
1 tbsp chopped fresh thyme drained
1 tbsp chopped fresh parsley 2 celery stalks, finely chopped
1 tbsp chopped fresh cilantro 1 (4 oz.) can chopped black olives
1/2 tsp salt 3 green onions, chopped
1/2 tsp ground black pepper 1/4 C. red wine vinegar
1/2 tsp cayenne pepper 1/4 C. extra-virgin olive oil
1/4 tsp garlic powder
2 C. cold, cooked white rice

Directions
1. For the dressing: in a bowl, add the oil, vinegar and seasoning and beat till well combined.
2. Keep aside for about 10 minutes.
3. For the seasoning: in a bowl, mix together the fresh herbs, garlic powder, salt, cayenne
pepper and black pepper.
4. In a large bowl, mix together the rice, black beans, olives, celery, green onions and 1 tsp of
the seasoning.
5. Pour the dressing over the rice mixture and gently, stir to combine.

66 Savory Black Salad

Mexican Style Prep Time: 15 mins

Hominy Bean Salad Total Time: 1 hr 15 mins

Servings per Recipe: 12

Calories 174 kcal
Fat 1.1 g
Carbohydrates 33.7g
Protein 8.5 g
Cholesterol 0 mg
Sodium 1291 mg

Ingredients
1 (15 oz.) can white hominy, drained 1 (24 oz.) jar picante sauce
1 (15 oz.) can black beans, rinsed and 2 tbsp ground cumin
drained 1 tbsp salt
1 C. diced white onion 2 tbsp white sugar
1 C. diced green bell pepper 1/2 C. finely chopped cilantro
1 C. diced red bell pepper
1 C. diced green onions with tops
1/4 C. seeded and chopped jalapeño
pepper

Directions
1. In a large bowl, add the black beans, hominy, bell peppers, onion, green onion, jalapeño,
cilantro, picante sauce, sugar, cumin and salt and mix well.
2. Refrigerate for at least 1 hour before serving.

Mexican Style Hominy Bean Salad 67

GARBANZO
Broccoli Salad
Prep Time: 15 mins
Total Time: 1 hr 20 mins

Servings per Recipe: 4

Calories 289 kcal
Fat 19.9 g
Carbohydrates 25.3g
Protein 5.6 g
Cholesterol 7 mg
Sodium 339 mg

Ingredients
2 1/2 C. broccoli florets, cut into bite- 1/3 C. mayonnaise
size pieces 2 tbsp white sugar
4 C. ice water, or as needed 1 tbsp white vinegar
1/2 (15 oz.) can garbanzo beans, 1/4 tsp red pepper flakes
drained and rinsed salt and ground black pepper to taste
1/4 C. matchstick-cut carrots 2 tbsp sunflower seeds
2 tbsp raisins
2 tbsp sunflower seeds

Directions
1. In a large pan of boiling water, cook the broccoli for about 1 minute.
2. Drain the broccoli and transfer into a bowl of ice water. Again, drain well.
3. In a large bowl, mix together the garbanzo beans, broccoli, carrots, raisins and 2 tbsp
sunflower seeds.
4. In another bowl, add the mayonnaise, vinegar, sugar, red pepper flakes, salt and black
pepper and beat till well combined.
5. Add the dressing into broccoli mixture and gently, stir to combine.
6. Refrigerate, covered for at least 1 hour.
7. Serve with a garnishing of 2 tbsp of the sunflower seeds.

68 Garbanzo Broccoli Salad

Maria's Prep Time: 15 mins

Bean Salad Total Time: 30 mins

Servings per Recipe: 4

Calories 619 kcal
Fat 31.7 g
Carbohydrates 52.8g
Protein 36.4 g
Cholesterol 98 mg
Sodium 1497 mg

Ingredients
1 tbsp vegetable oil 4 green onions, chopped (optional)
1 small white onion, diced 1/3 C. shredded Cheddar cheese
1 lb. ground turkey 1/4 C. spicy ranch-style salad dressing
1 (1 oz.) package taco seasoning mix
1 head lettuce, chopped
1 (15 oz.) can corn, drained
1 (14 oz.) can black beans, drained
1 avocado - peeled, pitted, and diced

Directions
1. In a skillet, heat oil on medium heat and sauté the onion for about 5 minutes.
2. With your hands, break ground turkey into small chunks.
3. Add the turkey into the skillet and cook for about 2-3 minutes.
4. Add the taco seasoning and cook for about 5-7 minutes.
5. Remove from the heat and keep aside to cool slightly.
6. In the bottom of a large salad bowl, place the lettuce and top with the turkey mixture,
followed by the corn, black beans, avocado, green onions, Cheddar cheese and spicy
ranch dressing.

Maria's Bean Salad 69

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