Memorial Day Weekend is coming up, so it’s time to start planning your menu! If you live in the Northeast like me (or a similar climate), it’s always hard to plan food for MDW. There’s a chance it will be hot, summery weather, but it might also be 50 degrees and raining. So do you plan a cookout, or do you plan pot roast? It’s hard to know!
Unfortunately, I can’t answer that question for you, and my best advice is to trust your weather app. But one thing I CAN help you out with is a crowd-favorite side dish that can work in either scenario. This big bean salad takes the best of spring produce and offers a delicious, nourishing bite to accompany any meal.
What beans do I use?
Honestly, you can use as many or as few types of beans as you want. In this particular version, I used black beans, pinto beans, garbanzo beans (chickpeas), and blanched green beans. You can also add in kidney beans or something really fun like fava or lima beans. Whatever bean path you choose, I guarantee it’s going to be delicious and absolutely packed with protein.
Bean, beans, the magical fruit
Okay, we all know the other variation of that one song, and if you eat beans often, you definitely know the basis for it.
But if that’s all you know about beans and you avoid them, it’s time to start thinking about all the wonderful health benefits that come from beans (besides the fact that they’re deliciously filling).
Beans are a type of legume that serve as a great source of protein. If you’re vegetarian or vegan, consuming beans regularly is one of the best ways to get your fill of protein! Additionally, the high fiber content and B vitamins in beans can help lower cholesterol and blood sugar levels. All in all, having a bean-filled diet is a great move for your health.
If you’re new to cooking with beans, you might be wondering why they fill up practically an entire aisle at the grocery store. Along with all the different types of beans to choose from, there’s also dried beans, canned beans, jarred beans, and beans that come already flavored or seasoned.
When I go bean shopping, I try to stick to either dried beans or plain beans in a can or jar that have no additional seasoning. Canned beans that have additives can sometimes carry a lot of sodium and sugar–it’s always better to season yourself at home. The upside of canned or jarred beans is that you only really need to drain and rinse them before using. Dried beans take awhile to prepare, as you’ll need to let them soak overnight before using, but they sometimes pack a bit more flavor.
For this recipe, you can use either dried beans, canned beans, or a mix of both! Just make sure to prepare them properly before mixing into the salad.
⟶ the recipe
multi-bean salad
ingredients
For the salad
15-ounce can of black beans
15-ounce can of pinto beans
15-ounce can of garbanzo beans (chickpeas)
1 cup blanched green beans, chopped
½ red onion, diced
1 red or orange bell pepper, chopped
1 small cucumber, chopped
¼ cup cilantro chopped
Mint leaves for garnish
For the dressing
¼ cup extra-virgin olive oil
¼ cup apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
1 teaspoon dried basil
½ teaspoon ground black pepper
Pinch of salt
Prep time
30 minutes
Cook time
1 hour
Total time
1 hour 30 minutes
6 servings
instructions
In a medium bowl, whisk together the olive oil, vinegar, mustard, basil, and black pepper.
Whisk in the honey, and season with additional pepper and salt to taste. Set aside or refrigerate for later.
In a large bowl, gently toss the beans, onion, pepper, cucumber, and cilantro. Stir in the dressing and lightly toss until fully coated.
Cover and refrigerate the salad for at least an hour to allow the flavors to meld together.
Serve cold and garnish with additional cilantro and mint leaves.
⟶ recipe notes
- If you go with canned beans as I did, I highly recommend rinsing them well before using. The liquid in the canned beans is often filled with extra starch and added sodium. Also, this might be a “me” problem, but rinsing also ensures I don’t get bloated after eating beans!
⟶ modifications
- Some other legumes you can add or substitute: fava beans, lima beans, kidney beans, black-eyed peas, edamame, cannellini beans, navy beans, and lentils
⟶ make it ahead and store it
- Refrigerate salad in an air-tight container for up to 5 days
- Get a head start by making the dressing ahead of time and refrigerating until ready to use
Another good tip is to double the dressing recipe. Use half for the bean salad and reserve the rest for a different salad later in the week!
