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    Home / Recipes / Vegan Salads

    Bean Salad With Oil Free Dressing

    Published: May 23, 2025 · Modified: May 23, 2025 by Kathy Carmichael · This post may contain affiliate links.

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    Make an oil-free vegan bean salad recipe for a quick and easy lunch idea or your next BBQ or picnic—a fast and easy recipe in 15 minutes or less.

    Easy vegan bean salad recipe in a bowl.

    With BBQ season right around the corner, a quick and easy vegan bean salad recipe is one of my favorite go-to salads. First, it travels well when going to a BBQ, or if you are hosting a BBQ, it stays together nicely in the summer weather. And, of course, I made a vegan bean salad without any oil, loaded with veggies, with a tangy, tasty flair. 

    Jump to:
    • How to Reduce Gas From Eating Beans
    • The Benefits of Eating Beans  
    • Eat Beans 4 Times a Week
    • Vegan Bean Salad Recipe Ingredients
    • Vegan Bean Salad Ingredient Substitutions
    • Bean Salad Dressing Ingredients
    • Bean Salad Dressing Substitutions
    • Recipe FAQs
    • Tips
    • Vegan Salads for a Summer BBQ
    • 📖 Recipe
    • 💬 Reviews

    When I plan menus for BBQ parties or weekly lunches, I think about the easiest and quickest meals I can make. We are all busy, so why not take the thinking out of cooking and make it as simple as possible? Since I'm all about convenience and taste, let's make it 15 minutes easy! 

    Regardless if you are looking for a quick and easy lunch idea or a recipe for a picnic or BBQ, vegan bean salad is always popular with a crowd. 

    How to Reduce Gas From Eating Beans

    Unfortunately, many people have difficulty digesting beans, and gas is the result. Stop worrying about tooting when eating beans. One solution, however, is to use a piece of Kombu in your beans when you cook them. 

    What is Kombu?

    This magical sea vegetable can change your vegan life. Many people have asked me how I can eat so many beans and other legumes without the stomach pains and gas associated with eating beans and legumes. In my opinion, its real power is in its ability to take the gas out of beans; yes, removes the negative results of heavy bean and legume consumption.

    Seaweeds are becoming more widely known as a healthy food with few calories and rich minerals. Kombu, however, possesses something that other edible seaweeds do not, and this is what makes kombu kelp the “King of Seaweed.” Not only is Kombu delicious on its own, but it is different from other seaweed in that it produces Dashi(stock).

    No other seaweed has that gift. This exclusive characteristic of the kombu is extremely important and indispensable to Japanese cuisine. Dashi is the base of several dishes and is valued as a vital and rich ingredient.

    I am holdng a stick of kombu.

    How to Cook with Kombu

    All you have to do is put one piece of Kombu, whole, into your bean and legume dishes while they are cooking. For instance, I put a piece of chili we ate for dinner tonight in the crockpot. I left the Kombu all day brewing in the chili. Like a bay leaf, I removed it when I served the chili.

    What Does Kombu Taste Like?

    Despite being a form of seaweed, kombu does not leave a seafood taste; you won’t even know it was in there, but you will notice a decrease if not full disappearance of gas and discomfort that some experience when eating beans and legumes.

    Where to Buy Kombu

    I bought my Kombu at Whole Foods, in the Asian section, but you can buy Kombu on Amazon as well. 

    Since I plan to use canned beans for this salad, instead of cooking kombu into my beans, I ground up kombu to put in my vegan bean salad. 

    The Benefits of Eating Beans  

    Vegan bean salad in a bowl on the counter.

    Dr. Joel Furhman, in a 2015  article, "Beans Lead to a Longer Life," says, "Beans contain both insoluble fiber and soluble fiber and are very high in resistant starch. Although resistant starch is technically a starch, it acts more like fiber and 'resists' digestion. Since it passes through the small intestine undigested, it means that a significant amount of the carbohydrate calories are not absorbed."

    And as any vegan knows, eating beans is a great way to get that protein everyone thinks we can't get from vegetables alone, which of course is untrue.

    Eat Beans 4 Times a Week

    • Heart-healthy
    • Good for digestion
    • Helps regulate weight
    • Reduces the risk of different types of cancers
    • High in fiber
    • High in protein
    • High in vitamin B
    • High in iron

    Vegan Bean Salad Recipe Ingredients

    Bean salad ingredients: chickpeas, red kidney beans, cannelloni beans, celery, red bell pepper, red onion, parsley and dill.

    You need very few ingredients to make a crunchy and tasty vegan bean salad recipe. However, because I like to include several colors and textures, I add some other vegetables not typically in a traditional bean salad.

    • Cannellini Beans: a popular white bean native to Southern Italy. They are large and oval, with a nutty flavor and a creamy texture. Also called white beans or navy beans
    • Chickpeas (or garbanzo beans): actually a legume rather than a bean; chickpeas are compared in flavor to cannellini and pinto beans because they're starchy. They're also known to have an earthy taste with nutty undertones.
    • Dark red kidney beans: are known for their slightly sweet taste and firm texture.
    • Red onion: this sweet onion is less harsh tasting than a white or yellow onion, and provides a mild flavor.
    • Garlic: contains antioxidants that support the body's protective mechanisms against oxidative damage
    • Celery: provides an earthy, fresh taste when added to salads
    • Red bell pepper: the sweetest of all bell peppers, red bell peppers are not bitter, and often have a slight citrus flavor.
    • Parsley: parsley has a bright, herbaceous, and slightly bitter taste that serves as a contrast to emphasize the other flavors in a dish, similar to lemon zest
    • Dill: has a bright, sweet flavor—somewhere between anise, parsley, and celery. 
    • Red pepper flakes: Red pepper flakes can really be quite hot, and for those who are sensitive to heat, it might be way too much heat in a meal. So, always add small amounts until you get your desired heat level.
    • Salt and Pepper to Taste: Choose the amount of sat and pepper for individual preference.

    Vegan Bean Salad Ingredient Substitutions

    • Substitute other preferred beans to include beans and legumes in the recipe, such as pinto beans, black beans, or prepared brown lentils, if desired.
    • For a stronger onion presence, choose a white or yellow onion instead of red onion.
    • Choose thyme or tarragon to replace parsley in recipes. Dill also works very well with the combination of ingredients in this recipe.
    • Cayenne Pepper or paprika can substitute for the red pepper flakes in the recipe, but remember to add in small amounts for desired heat preference. Or, if you are sensitive to heat, omit it altogether.
    • Or choose a diced jalapeno as a way to add a little spice to your bean salad.

    Bean Salad Dressing Ingredients

    Dressing ingredients: red wine vinegar, water, parsley, dill, red pepper flakes, dijon mustard, maple syrup, and Italian seasoning.

    Whenever I am making an oil-free dressing, I start by replacing the oil I would have used with water. Yes, water! Although water is not oil, it does mellow out the flavors of the vinegar and other ingredients. Oil, after all, doesn't really taste like anything. For instance, you wouldn't drink olive oil; that would just be disgusting! 

    • Red Wine Vinegar: It's known for its delicious and distinctive tangy flavor
    • Maple Syrup: provides a slightly sweet dressing component as a sugar replacement
    • Dijon Mustard: Dijon mustard tastes like a smooth, slightly salty, complex tang.
    • Salt and Pepper to Taste: Add desired salt and pepper for personal preference.
    • Italian Seasoning: Italian seasoning usually consists of basil, oregano, rosemary, thyme, and marjoram, with other herbs and spices sometimes making an appearance
    • Water: Water as used as an emulsifier in the absence of oil.
    I am pouring the salad dressing into a bowl of ingredients.

    Bean Salad Dressing Substitutions

    • When I don't have any red wine vinegar, I often substitute it with a similar dark vinegar such as sherry vinegar, balsamic vinegar, or raspberry vinegar.
    • Stone-ground or spicy brown mustard is close to the taste of dijon mustard as a substitute in a pinch.
    • Fresh herbs add a more fresh taste, so if using fresh herbs, make sure to double the amount of fresh to the dry Italian herb blend. Dry herbs are much stronger than fresh herbs at a 2:1 ratio in terms of taste.

    Not only is this bean salad, healthy, but it is also easy to make. So, the next time you are wondering what to make for lunch, or bring to your next picnic or BBQ, just bring a bean salad. 

    Three bean salad in a bowl on the table.

    Recipe FAQs

    How long does vegan bean salad last?

    A vegan bean salad may last for 3 to 5 days. We recommend storing the salad in airtight containers to maximize its shelf life. After that, place it in the fridge. 

     

    Are beans good for weight loss?

    Yes. Beans are good for weight loss. They're an excellent addition to your diet as they're high in fiber and protein, making you feel fuller.  

    Are salad beans healthy?

    Along with being an excellent source of protein, they're packed with fiber and other plant-based nutrients. Plus, they're extremely low in fat, can prolong the feeling of fullness after a meal, and can help control blood sugar levels.

    The recipe is in a bowl on the table.

    Tips

    • If you meal prep, as I do, bean salad is easy to pack for lunch, and the oil-free dressing enhances the bean salad the longer it marinates.
    • If soaking and cooking beans instead of using canned beans, soak the beans overnight before cooking.
    • Keep the aquafaba (chickpea brine) from the chickpea can when draining to use for other recipes.
    • Dress the salad in advance and allow it to chill in the refrigerator for a few hours because the flavors enhance over time.
    • For more bean recipes, try Green Bean Salad, Kidney Bean Salad, or Chickpea Quinoa Salad!

    Try this delicious vegan bean salad recipe for your next barbeque, picnic, or lunch!

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    If you love this vegan bean salad recipe, give us a 5-star review and comment below. We would love to hear from you!

    📖 Recipe

    three bean salad

    Easy Vegan Bean Salad

    Kathy Carmichael
    For a quick and easy lunch idea, or your next BBQ or picnic, make an oil-free bean salad.
    4.66 from 26 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Total Time 15 minutes mins
    Course Salad
    Cuisine American
    Servings 8 servings
    Calories 226 kcal

    Ingredients
      

    Bean Salad

    • 15 ounces Cannellini Beans rinsed and drained
    • 15 ounces chickpeas rinsed and drained
    • 15 ounces dark red kidney beans rinsed and drained
    • 1 cup diced red onion
    • 1 cup diced celery
    • 1 red bell pepper diced
    • ¼ cup chopped fresh parsley
    • ¼ cup chopped fresh dill
    • ½ teaspoon red pepper flakes optional

    Dressing

    • ¼ cup red wine vinegar
    • 2 Tablespoons maple syrup
    • 1 Tablespoon dijon mustard
    • ⅛ cup water
    • ½ teaspoon sea salt
    • ½ teaspoon black pepper
    • 1 pinch red pepper flakes optional
    • 1 Tablespoon Italian seasoning

    Instructions
     

    Bean Salad

    • Rinse, drain and combine all beans in a large bowl.
    • Dice vegetables and add them to the bowl with the beans.
    • I use a vegetable chopper to make the vegetable uniform in size.
    • Add herbs and seasonings.
    • Set aside to make the dressing.

    Bean Salad Dressing

    • Whisk all ingredients together.
    • Pour over the bean salad.
    • Stir into bean salad mixture.
    • Cover and place in the refrigerator.
    • The bean salad must be marinated in the refrigerator for at least an hour for optimal flavor.

    Video

    Notes

    • Prepare and refrigerate the bean salad so the dressing and salad ingredients marinate, enhancing the flavors. 
    • Always be careful when adding hot spices like red pepper flakes. Instead, add small amounts until you get the desired taste, or skip the ingredients if you are sensitive to spice. 
    • Rinse the beans in a colander and shake off excess water before adding them to the salad bowl. 
    • Store the salad in an air-tight container for up to 5 days in the refrigerator. 

    Nutrition

    Calories: 226kcalCarbohydrates: 42gProtein: 13gFat: 2gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.4gSodium: 302mgPotassium: 513mgFiber: 12gSugar: 7gVitamin A: 862IUVitamin C: 26mgCalcium: 107mgIron: 5mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

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    Reader Interactions

    Comments

      4.66 from 26 votes (26 ratings without comment)

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      Recipe Rating




    1. Shari Jones

      July 28, 2022 at 9:11 am

      This bean salad is amazing! Made a double batch for lunches throughout the week. Great for those hot days when you don't feel like cooking.
      Thank you Kathy for another Slam Dunk!!!
      Your recipes are wonderful.

      Reply
      • Kathy Carmichael

        July 28, 2022 at 11:51 am

        Hi Shari! Thanks for the shout-out! I appreciate it. I'm glad you enjoyed the bean salad. It's one of my go-to recipes in the summer in Arizona to beat the heat. Let me know if you try any other recipes. I'd love to hear from you.

        Reply
    2. Aida

      May 16, 2022 at 7:38 am

      How do I add the kombu ground up? Do I cook before ?

      Reply
      • Kathy Carmichael

        May 17, 2022 at 4:47 am

        Hi Aida, you cook the beans in the kombu to reduce bloating and gas if you experience those symptoms when eating beans. Or, if you are using canned beans, you can add ground seaweed or dulse to dishes with beans, and the dressing will absorb and soften the seaweed or dulse.

        Reply
    3. Rachel

      November 04, 2020 at 10:15 am

      This dressing is absolutely PERFECT. Best bean salad dressing I have tried. Thank you so much for the recipe and thank you for not using oil😊

      Reply
      • Kathy Carmichael

        November 04, 2020 at 12:07 pm

        Hi Rachel. I'm so glad you enjoyed the bean version of the dressing. I love dressing, so I understand how important it is to find one you like. Thank you for reaching out. I appreciate the feedback.

        Reply

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    Hi, I'm Kathy! I love creating delicious whole foods plant-based recipes. I believe what we eat & how we live determines our health & the preservation of our planet!

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