Summer Bean Salad
A vibrant, refreshing summer bean salad featuring chickpeas, kidney beans, mandarin oranges, and fresh herbs, perfect for light gatherings and warm-weather meals.
Ingredients
- 1/2 cup olive oil
- 1/4 cup red wine vinegar ⓘ
- 1 teaspoon salt ⓘ
- 1 teaspoon sugar ⓘ
- 1/4 teaspoon black pepper ⓘ
- 1 (19 oz) can chickpeas, drained ⓘ
- 1 (19 oz) can red kidney beans, drained
- 1 bell pepper, thin 1-inch strips ⓘ
- 1/2 medium red onion, thin strips ⓘ
- 1/4 cup chopped parsley ⓘ
- 2 (11 oz) cans mandarin oranges, drained ⓘ
- lettuce leaves ⓘ
Instructions
- Whisk together olive oil, red wine vinegar, salt, sugar, and black pepper to make the dressing; set aside.
- In a large bowl, combine chickpeas, kidney beans, bell pepper strips, red onion strips, chopped parsley, and drained mandarin oranges.
- Toss the bean mixture with the prepared dressing until evenly coated.
- Serve the salad on lettuce leaves.
Tips & Substitutions
To enhance flavor, let the salad marinate in the dressing for at least 30 minutes before serving. For a lighter version, consider swapping out the olive oil for a citrus-based dressing. If you can't find mandarin oranges, fresh orange segments or canned pineapple can be great substitutes. This dish is a wonderful addition to any Mediterranean recipes collection.
Serving Suggestions
Serve this vibrant salad as a refreshing side dish at barbecues or picnics, perfectly complementing grilled meats. It also pairs beautifully with Spinach Salad With Prosciutto Dressing. For a complete meal, add some grilled chicken or shrimp, or enjoy it as a light lunch on its own.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The salad may become slightly soggy over time due to the dressing, so it's best consumed fresh. If reheating, do so gently in the microwave, but serving it chilled or at room temperature is recommended for optimal texture.
Nutrition & Diet Analysis (per serving)
Each serving of Summer Bean Salad contains roughly 1089 calories, with 14g protein, 30g carbohydrates, and 105g fat. It is an excellent source of iron (68% of the Daily Value), dietary fiber (51% of the Daily Value), and vitamin C (32% of the Daily Value). Note that it is relatively high in sodium, at 609mg per serving (26% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours in advance. However, it's best to add the dressing just before serving to prevent the beans and vegetables from becoming too soggy. If you're making it the day before, store the dressing separately and combine just before serving.
Is this salad suitable for a vegan diet?
Absolutely! This Summer Bean Salad is naturally vegan, making it a great option for those following a plant-based diet. The chickpeas and kidney beans provide ample protein, while the fresh vegetables add crunch and flavor.
What other vegetables can I add to this salad?
Feel free to customize this salad with your favorite vegetables. Diced cucumbers, cherry tomatoes, or shredded carrots would work well. For an extra crunch, consider adding some bell pepper or even some sliced radishes to enhance the freshness of the dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).