There is nothing as refreshing as a summer salad. It is hot and you hardly want to eat anything. Salads are an easy recipe for a summer picnic and perfect side for veggie burgers. Here is a Mexicans bean salad recipe which is easy to make. I am sure you will not be disappointed. Vegan bean salad is also full of protein and great for those on a plant-based diet. Yes, may people think vegetarians and vegans have low iron and protein. That is definitely a myth. If you make the right food choices, chickpeas, beans and legumes are good enough to give you what you need.
You can use a can of 3 beans mix to make Mexican bean salad recipes. It consists of red kidney beans, pinto beans and lima beans. 4 beans can has chickpeas added to it. Cans are handy and do not spoil until opened. They are already cooked so you can use it as it is. If you are making curry, use the juice else discard.
Jump to:
Equipment
- can opener ( if you are using can instead of fresh beans)
- chopper
- large mixing bowl
Ingredients
- Red onion
- Tomato
- Cucumber
- Corn kernels
- Red bell pepper
- Mexican canned beans
- Pomegranate seeds
- Lemon juice
- Mint/coriander leaves
- Salt and black pepper as per taste.
Refer to recipe card for details.
Instructions
- Mix all dressing ingredients together and keep it aside.
- Chop onions, tomatoes and cucumbers.
- Strain the can to separate the beans.
- In a bowl, add beans and chopped onions, tomatoes and cucumbers.
- Add dressing to it and toss well. Serve fresh.
Variations
You may use 4 beans or 3 beans can mix if you do not have black beans. You can use frozen pomegranate seeds, corn if you like.Skip the avocado and pomegranate, just have a bean salad with tomatoes, onions and cucumber.
Substitutions
Soak dry beans overnight and discard water. Boil them with enough water until they are soft. Strain and use them to make your bean salad. This works out cheaper than using a can of beans. You can also make cannellini bean salad and chickpea salad in the similar fashion. Add red wine vinegar, olive oil, fresh herbs and Dijon mustard as dressing.
Storage
Store the ingredients in an air tight jar. Always mix the dressing before you serve. Leftover bean salad can be used as a filling for taco, quesedilla, taco bowls.
FAQs
Yes it contains iron, folates, protein and vitamin B6.
It lasts 3-4 days.
Yes they are already cooked. Washing them before use, helps reduce sodium in it.
Related links
Vegan black bean salad | Mexican bean salad recipe
Equipment
- can opener
Ingredients
- 1 can black beans
- 1 small onion chopped
- 10-12 cherry tomatoes halved,quartered
- ½ cucumber chopped
- ½ red pepper chopped
- ½ avocado chopped
- handful pomegranate seeds
- handful shelled sweet corn
For dressing
- 1 tablespoon lemon juice or lime juice
- salt and pepper as per taste
Instructions
- Mix all dressing ingredients together and keep it aside.
- Chop all vegetables and keep the shelled corn and pomegranate seeds ready.
- Strain the can to separate the beans.
- In a bowl, add beans and chopped ingredients.
- Add dressing to it and toss well. Serve fresh.
Notes
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove.
Conclusion: Mediterranean bean salad along with fresh vegetables and tangy dressing is a delicious recipe for a quick lunch.Perfect choice for warmer months for a side dish with some carrot dogs. Experiment with different kinds of beans for a delicious vegan bean salad recipe with simple ingredients.
Leave a Reply