Sweet-Sour Bean Salad
Sweet-Sour Bean Salad is a vibrant, tangy dish featuring a colorful mix of beans, crisp vegetables, and a zesty vinegar dressing. Perfect for picnics, potlucks, or light summer lunches, it offers a refreshing burst of flavors and textures that appeal to both veggie lovers and those seeking a healthy, flavorful side.
Ingredients
- 1 cup cooked white kidney beans, drained ⓘ
- 1 (15 1/4 oz.) can red kidney beans, drained ⓘ
- 1 (20 oz.) can chickpeas, drained ⓘ
- 2 green onions, thinly sliced ⓘ
- 1/2 cup sliced celery ⓘ
- 1/2 green pepper, thinly sliced ⓘ
- 1/3 cup salad oil ⓘ
- 1/2 cup vinegar ⓘ
- 3 tablespoons sugar ⓘ
- 1/8 teaspoon pepper ⓘ
- Boston lettuce ⓘ
Instructions
- Put the vegetables in a large bowl.
- Combine the remaining ingredients and pour over the vegetables.
- Mix gently to combine.
- Chill for several hours or overnight.
- Serve on Boston lettuce.
Tips & Substitutions
For added flavor, consider incorporating diced cucumbers or bell peppers for extra crunch. If you prefer a lighter dressing, substitute half of the salad oil with Greek yogurt. This salad is versatile; you can also use other canned beans like black beans or pinto beans. Make sure to adjust the seasoning to your taste, especially if you opt for different beans.
Serving Suggestions
Serve the salad on a bed of Boston lettuce for a refreshing touch. It pairs beautifully with grilled meats or can be enjoyed as a stand-alone vegan dish. For a heartier meal, consider adding quinoa or serving it alongside Feather-Light Yeast Rolls. This dish is perfect for picnics or potlucks, offering a colorful and nutritious option.
Storage & Reheating
Store the Sweet-Sour Bean Salad in an airtight container in the refrigerator. It will keep well for up to three days. The flavors will deepen as it sits, so it's perfect for making ahead. If you prefer a fresher taste, hold off on adding the dressing until just before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Sweet-Sour Bean Salad contains roughly 250 calories, with 11g protein, 43g carbohydrates, and 5g fat. It is an excellent source of vitamin C (58% of the Daily Value), dietary fiber (48% of the Daily Value), and protein (22% of the Daily Value), and a good source of potassium. It also contributes 13g of dietary fiber toward your daily target.
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 use dried beans instead of canned?
Yes, you can use dried beans instead of canned; just make sure to soak and cook them beforehand. For white kidney beans, soak them overnight and boil until tender. This will enhance the flavor and texture of your salad, making it even more satisfying.
Can I make this salad in advance?
Absolutely! In fact, making the Sweet-Sour Bean Salad a day ahead allows the flavors to meld beautifully. Just prepare the salad, dress it, and store it in the fridge. Give it a good stir before serving, and it will taste even better after sitting overnight.
Is this recipe suitable for vegetarians?
Yes, this salad is entirely plant-based and perfect for vegetarians and vegans alike. The combination of beans offers a great source of protein, making it a nutritious option for anyone looking to enjoy a meat-free meal.
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).