Ridiculously Easy Bean Salad
This month’s recipe comes from UNH student, Noelle Dobe — if you’re looking for a healthy side dish that’s both delicious and easy to make, this bean salad is the perfect choice!
It’s a tried-and-true staple meal because it’s incredibly quick to throw together, made with whole food ingredients, and always a hit at summer barbecues, picnics, and family gatherings. Packed with a variety of beans, fresh vegetables, olive oil, and herbs, it’s full of fiber, plant-based protein, and heart-healthy fats that help keep you satisfied while supporting overall health. Each serving contains about 135 calories, 5 grams of protein, and over 4 grams of fiber, making it a nutrient-dense addition to any meal.
Best of all, it comes together in just minutes and tastes even better after it’s had a chance to chill, making it the perfect make-ahead recipe for busy weeks or summer entertaining.
Ingredients:
- 3 (15oz) cans beans, drained and rinsed or use 4 1/2 cups cooked beans
- 1/2 medium onion, finely chopped, about 3/4 cup
- 1 medium cucumber, finely chopped, about 2 cups
- 3 tablespoons drained capers
- 1/2 cup (60g) finely chopped fresh parsley
- 3/4 teaspoon dried oregano
For the Dressing
- 1/4 cup (60ml) red wine vinegar
- 1/4 cup (60ml) extra-virgin olive oil
- 1 teaspoon Dijon mustard
- 1 to 2 teaspoons honey or maple syrup, optional
- 3/4 teaspoon fine sea salt, plus more to taste
- 1/4 teaspoon fresh ground black pepper
Instructions:
- STEP 1
Add chopped onions to a small bowl and cover with cold water. Set aside for 5 minutes, drain, and then rinse. This step helps remove some of the “raw” flavor of the onion so that it does not overpower the salad. - STEP 2
Meanwhile, in the bottom of a large bowl, whisk together the vinegar, olive oil, mustard, salt and pepper. Taste the dressing and then adjust with more salt/pepper. If the dressing tastes too abrasive, whisk in 1 to 2 teaspoons of honey or maple syrup to balance out the vinegar. - STEP 3
Add the beans, drained onion, cucumber, parsley, capers and dried oregano. Toss well, cover and chill in the refrigerator at least 1 hour to allow the beans to marinate in the dressing. - STEP 4
The salad will keep stored in an airtight container in the fridge up to 4 days.
