Kidney Bean Salad

Are you looking for a healthy, tangy bean salad recipe? Try this red kidney bean salad recipe full of vegetables and dressed in a tangy red vinaigrette. Great for dinner, a side dish, or a potluck or barbeque. Simple to make and delicious!

When asked to bring a dish to a barbeque this weekend, I decided to make a red kidney bean salad. Since I was in a hurry, I chose to make a kidney bean salad recipe for a quick and easy salad recipe. Also, because the weather in Arizona topped the heat records, a cold salad recipe just sounded like a great option. And I also had all the ingredients in my refrigerator and pantry.

Jump to:

• Are Kidney Beans Healthy? 
• Salad Ingredients
• Salad Ingredient Substitutions
• Bean Salad Dressing Ingredients
• Bean Salad Ingredient Substitutions
• How to Make Bean Salad
• Recipe FAQs
• Tips
• The Best Vegan Salad Recipes
• 📖 Recipe
• 💬 Reviews

Although many bean salad recipes differ in ingredients and dressing, my bean salad mixes unique flavors and colors to create a beautiful and tasty salad. 

Another bonus to this bean salad recipe is that it can be made and dressed ahead of time. Dressing the salad beforehand enhances the flavors in the refrigerator as it chills. 

Are Kidney Beans Healthy? 

Like other beans, kidney beans are an excellent plant-based source of protein. They also contain minerals, vitamins, fibers, antioxidants, and other unique plant compounds.

Therefore, these beans may aid weight loss, promote colon health, and moderate blood sugar levels.

The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:

• Calories: 127
• Water: 67%
• Protein: 8.7 grams
• Carbs: 22.8 grams
• Sugar: 0.3 grams
• Fiber: 6.4 grams
• Fat: 0.5 grams

Salad Ingredients

• Dark Red Kidney Beans: Dark Red Kidney Beans are dark reddish-brown with a mild flavor and a durable skin that allows them to hold their shape through cooking. Kidneys are some of the most often-used beans in kitchens, coming in as the basic standby for salads, chili, and baked beans.
• Red Onion: Red onions are subtly sweet and mild to eat raw. The vivid magenta color of their skin makes a great addition to salads and salsas.
• Celery: Celery has a mild and strong taste while giving it a bold flavor. It reminds you of raw or green onions, in a way, with an earthy flavor.
• Red Bell Pepper: Red bell pepper is sweet and vibrant color for this delicious kidney bean salad recipe.
• Cucumber: I used English cucumber and removed the seeds to avoid excess moisture in the salad.
• Parsley: Parsley has a clean and peppery taste with a touch of earthiness, making it a great all-rounder in the kitchen. Running through each leaf is a natural aromatic oil responsible for its unmistakable flavor.
• Dill: Dill has a deliciously fresh, citrus-like taste with a slightly grassy undertone. The trademark subtle sweetness means it works particularly well with garlic and mint, and it's sometimes used as a substitute for parsley
• Microgreens (garnish): Microgreens are vegetables and herbs grown from seeds and harvested at the seedling stage when they have only their seed leaves before their true leaves develop. Even though they're small, these plants pack a big, bold flavor.

Salad Ingredient Substitutions

• You can easily substitute dark red for light red kidney beans in recipes and vice versa. Or, use pinto beans, Navy beans or black beans.
• Though celery has its own unique taste, which is not easy to replace, certain vegetables like jicama, radish, cucumber, and green bell peppers provide a similar flavor profile.
• Yellow onion is similar in flavor compared to red onion.
• Baby bell peppers are an excellent replacement for red bell pepper and adds additional flavor.
• Persian cucumbers are similar to English cucumbers. Or, use zucchini which has fewer seeds than cucumbers.
• Instead of parsley, use double the dill or vice versa. Or, add your favorite fresh herb combination.
• Choose your favorite microgreens; arugula, kale, radish, or broccoli.

Bean Salad Dressing Ingredients

As with all my salad recipes, the bean salad dressing is oil-free. Again, whisk the ingredients together, and dress the salad hours before serving. 

• Lemon Juice and Zest: I prefer fresh lemon juice for the best overall flavor.
• Dijon Mustard: Dijon mustard acts as an emulsifier and adds immense flavor to the vinaigrette.
• Red Wine Vinegar: Red wine vinegar is made from red wine. This means the secondary flavor (behind all that tang) is fruit. Of the wine kinds of vinegar, red wine tends to be punchier, with a more vibrant grape flavor. The flavor is hot and robust, the opposite of delicate.
• Water: Water acts as an oil replacement in this dressing recipe.
• Salt and Pepper to Taste: Salt and pepper provide additional flavor. I suggest adding a small amount, testing, and adding more for individual preference.
• Paprika: A powdered spice from red peppers, paprika has a subtle earthiness with a sweet and peppery taste.
• Garlic Powder: Garlic powder is made from garlic cloves that have been dehydrated and ground into fine particles. The flavor is garlicky but vastly different than fresh-chopped garlic. It tastes sweeter and much less assertive than fresh garlic but without the caramel undertones, you get from roasted or sautéd garlic.

Bean Salad Ingredient Substitutions

• Bottled lemon juice works as a substitute, but add a teaspoon more lemon juice to get the benefit of lemon zest.
• Balsamic or white wine vinegar substitutes for red wine vinegar.
• Stone ground mustard is the best option to replace Dijon or spicy brown mustard, but milder yellow mustard would also do in a pinch.
• Using smoked paprika gives the dressing a smoky flavor. Or try ancho chili powder.
• A clove of fresh garlic equals ½ teaspoon of granulated garlic. To convert between granulated garlic and garlic powder, 1 teaspoon equals 2 teaspoons of granulated garlic.

How to Make Bean Salad

For this red kidney bean salad, I prefer to remove the seeds from the cucumber to keep it fresh and crispy without it getting soggy or watered down.

1. De-seeding the cucumbers solves the problem! Just slice the cucumbers into spears, then remove the seeds by slicing each spear down.
2. Then, dice the cucumbers, or I like using a vegetable chopper to expedite salad preparations.
3. Chop the remaining ingredients.
4. Drain and rinse the dark red kidney beans.
5. Add the chopped vegetables, herbs, and drained kidney beans to a large bowl.
6. Pour the dressing into the bowl, and stir to combine.
7. Do not add the microgreens until ready to serve.

Recipe FAQs

Tips

• Red onion is the best choice for a kidney bean salad. But, Pickled Red Onions give the salad a deeper acidic flavor. 
• Dice the vegetables in small, similar-sized pieces to make them easier to eat and for presentation. I use a vegetable chopper.
• Using a colander to rinse canned beans is a quick way to drain and rinse.
• If you have difficulty digesting beans, add some kombu when cooking the beans, or add a piece to the salad to reduce gas and bloating.
• If you drain canned beans as often as I do, consider buying a can strainer.
• Chill the salad in the refrigerator for at least an hour before serving to allow the beans to marinate in the dressing.
• Store the salad in the refrigerator for up to 4 days. 
• If you want to add more beans to your diet, try Chickpea Quinoa Salad, Curried Pinto Beans, or the Three Bean Salad Recipe.

So, the next time you need a beautiful salad for dinner or a party, make this easy kidney bean salad recipe. Then, watch it disappear! 

The Best Vegan Salad Recipes

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