Best 2 Healthy Bean Salad Recipes

**Healthy Bean Salad: A Nutritious and Flavorful Dish**

Packed with protein, fiber, and essential nutrients, this vibrant and flavorful bean salad is a culinary delight that caters to health-conscious individuals and vegetarians alike. Featuring a medley of cooked beans, crisp vegetables, and a tangy dressing, this salad offers a symphony of textures and flavors that will tantalize your taste buds. With its versatility, this recipe provides three delectable variations: a classic three-bean salad, a hearty black bean and corn salad, and a refreshing Mediterranean-inspired bean salad. Each variation boasts unique ingredients and dressings, ensuring there's a perfect option for every palate. Whether you're looking for a light lunch, a colorful side dish, or a protein-packed snack, this healthy bean salad is sure to satisfy and nourish your body.

Check out the recipes below so you can choose the best recipe for yourself!

HEALTHY BLACK BEAN SALAD

Healthy Black Bean Salad image

Make and share this Healthy Black Bean Salad recipe from Food.com.

Provided by bernettavan

Categories Black Beans

Time 15m

Yield 8 serving(s)

Number Of Ingredients 13

Ingredients

1 (540 ml) can black beans
1 (398 ml) can niblet corn
1 red pepper
1 yellow pepper
1/4 chopped purple onion
1/2 cup dried cranberries
1/4 cup sunflower seeds
1/4 cup chopped fresh cilantro (optional)
1/4 cup cucumber, finely chopped
4 tablespoons balsamic vinegar
2 tablespoons hot red pepper jelly
2 tablespoons Dijon mustard
1/3 cup olive oil

Steps:

Drain beans and corn, mix together with peppers, onion, cranberries, sunflower seeds, cilantro and cucumber.
Just before serving whisk together vinegar, jelly, mustard and oil and mix into salad. This is delicious the first day and for several days after!
If you keep for a day or two it gets a bit watery, just drain it off and re-dress with about a half a recipe of the dressing. Don't use past 4 days.

Nutrition Facts : Calories 237.7, Fat 12.2, SaturatedFat 1.6, Sodium 48.7, Carbohydrate 27.6, Fiber 6.4, Sugar 6.5, Protein 6.9

HEALTHY AND TASTY WHITE BEAN AND TUNA SALAD

Healthy and Tasty White Bean and Tuna Salad image

This salad takes a little to assemble. But it's nutritional content (chock full of protein and Omega-3 fatty acids) and fantastic taste are well worth it. We're finding out that beans are one of the best foods there is - adding only three cups a week can lower your cholesterol, decrease your cancer risk, and can even promote weight loss. The Omega-3's in tuna increase your good cholesterol, are heart and brain healthy. I've adapted it from a recipe that originally ran in the New York Times.

Provided by mlbelgard

Categories Beans

Time 20m

Yield 2-4 serving(s)

Number Of Ingredients 12

Ingredients

1 small red onion, peeled and very thinly sliced (equal to about 1/4 -1/3 cup depending on your preference)
1 tablespoon red wine vinegar or 1 tablespoon sherry wine vinegar, plus
2 teaspoons red wine vinegar or 2 teaspoons sherry wine vinegar
1 (6 1/2 ounce) can tuna in water, drained (I prefer salt free, opting instead to add my own)
1 (15 ounce) can white beans. i prefer goya's small white beans, but you can use Cannellini (Habichuelas Blancas) or 1 (15 ounce) can borlotti beans
3 fresh sage leaves, slivered (You can buy fresh sage in small plastic containers, keep it towards the back of your fridge and it w)
2 tablespoons finely chopped flat leaf parsley
salt & freshly ground black pepper (I like using a coarse ground sea salt, Alea is my new favorite)
1 medium garlic clove, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil (If you aren't calorie conscious splurge, and use 4 tablespoons, besides olive oil is sooooo good for)
cucumbers (to garnish) or tomatoes, slices (to garnish)

Steps:

1. Place the onion in a bowl and add 2 teaspoons of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels. This rids the onion of it's sharpness. If you LIKE the sharpness- omit this step!
2. In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
3. In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil. Toss with the tuna and beans and serve, garnishing each plate with cucumber or tomato slices.
This keeps well in the refrigerator for several days. I've served leftovers on slabs of French bread, hollowed out in the middle (so the beans don't roll), brushed with olive oil and toasted in the oven (toast the bread, then add the beans.) My guests couldn't get enough.

Nutrition Facts : Calories 565.9, Fat 23.9, SaturatedFat 3.8, Cholesterol 40.6, Sodium 394.4, Carbohydrate 49.2, Fiber 11, Sugar 2.2, Protein 38.9

Tips:

Choose the right beans: Different beans have different flavors and textures, so choose the ones that you like best. Some popular choices for bean salads include black beans, kidney beans, chickpeas, and pinto beans.
Cook the beans properly: Beans should be cooked until they are tender but still hold their shape. If you are using canned beans, rinse them well before adding them to the salad.
Add a variety of vegetables: Vegetables add flavor, color, and nutrients to bean salads. Some good choices include tomatoes, cucumbers, onions, peppers, and corn.
Use a flavorful dressing: The dressing is what brings all the flavors of the salad together. Choose a dressing that you like and that complements the other ingredients in the salad.
Season the salad to taste: Be sure to season the salad with salt and pepper to taste. You can also add other herbs and spices, such as cumin, chili powder, or oregano.

Conclusion:

Bean salads are a healthy and delicious way to enjoy beans. They are packed with protein, fiber, and nutrients, and they can be made with a variety of ingredients to suit your taste. Whether you are looking for a simple side dish or a hearty main course, there is a bean salad recipe out there for you. So next time you are looking for a healthy and delicious meal, give bean salad a try!