This easy protein-packed salad comes together in one bowl and requires no cooking – win win! Creamy beans, crunchy cucumber, and fresh herbs get tossed in a rich spiced tomato dressing for a simple summer salad or salad topper. You can eat these beans straight up with all the toppings (served with a side of avocado toast!), but I like them best on top of a crunchy cabbage/veggie slaw, simple salad, or rice bowl. This salad travels extremely well and tastes better the next day, so prep it ahead!
Ingredient Highlight
Beans! are a great way to get protein along with a heavy dose of fiber, complex carbs, folic acid, iron, magnesium, and potassium to name a few. They are famous for making you fart (hehe) because of the specific sugars (oligosaccharides) they contain that we have trouble breaking down. Cooking your beans from scratch reduces the fart-causing substances!
Servings 6 People
Prep Time 15 minutes Ingredients
- ⅓ cup olive oil
- 3 tbsp red wine vinegar or apple cider vinegar
- 2 tbsp tomato paste
- 2 tsp ground cumin
- 2 tsp smoked paprika
- 1 tsp kosher salt
- ½ tsp black pepper
- 3 (15 oz) cans beans, drained and rinsed*
- 2 cups loosely packed cilantro and/or parsley, chopped
- 1 large cucumber, peeled, seeds removed, chopped (about 1.5-2 cups)
- Toppings: chopped avocado, feta cheese, pickled red onion.
- *You can use any mix of beans – white beans, black beans, kidney beans, pinto beans, etc…
Instructions
- In a medium bowl, add the olive oil, vinegar, tomato paste, cumin, paprika, salt, and pepper. Whisk until thoroughly combined.
- Add the beans, herbs, and cucumber and mix to coat.
- You can eat these beans straight up with all the toppings (served with a side of avocado toast!), but I like them best on top of a crunchy cabbage/veggie slaw, simple salad, or rice bowl.
Items you can prep ahead (optional)
- Whisk together the dressing in the salad bowl
- Peel, remove seeds, and chop 1 cucumber
- Chop 1 cup loosely packed cilantro and/or parsley
- Make the bean salad
Substitutions:
- Not into beans? You could easily use shredded or chopped chicken (about 4-5 cups) instead or substitute with cooked lentils.
- Substitute the cucumber with any crunchy veg (like celery or radish).
Storage:
- Store leftovers in an airtight container in the fridge for up to 6 days.
Leftovers + Repurposing:
- This salad can be eaten cold or you could warm it up slightly in the microwave to take the chill off.
- Scoop this on top of salads, bowls, or toast.
- Use the beans as a taco or quesadilla filling.
- Enjoy it for breakfast with fried eggs and avocado on top.
leave your comments!