Recipes

Quick and Healthy Summer Bean Salad

A few weeks ago, I put up a question box over on our Instagram stories. I asked for quick and healthy recipes with a heavy accent on quick. I got many suggestions that I am still sifting through. This quick and healthy summer bean salad is one of the first ones I tried from the list.  It was the perfect way to add pantry staples and summer produce to our meal, and it was so easy to make. 

Sources:  Polka Dot Dishes/White Mixing Bowls

Quick and Healthy Summer Bean Salad

First off, I think there are not many things more irritating that coming in the house after working really hard outside and having to figure out lunch. Normally Deb has everything planned out because she feels the same way, but some times we just aren’t prepared. It’s actually why I asked the question. I wanted recipes that could be thrown together the last minute that were healthy.  Ones that didn’t take anything like thawing out meat, running to the store, or a lot of time.  This summer bean salad checked all of those things. It is very versatile so if you don’t have some of these items, you can easily substitute items you have on hand.

You can use any type of beans in this recipe and any veggies. You could also substitute the red wine vinegar in the dressing to balsamic or apple cider vinegar, as well.  We made this one day when we were both tired and couldn’t really think of doing anything too detailed. This recipe is a matter of dumping things in a bowl… stirring it up….  and eating.  Ha!  You can’t get any easier than that.

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Quick and Healthy Summer Bean Salad

This bean salad is so quick. You more than likely have all of the ingredients in your home. And if you don't, you can substitute.
Course Main Course, Salad, Side Dish
Prep Time 10 minutes

Ingredients

  • 3 cans Beans drained and rinsed
  • 1/2 cup Green Onions chopped
  • 1 medium cucumber chopped
  • 3 tbsp capers drained
  • 1/2 cup parsley chopped
  • 1 tsp dried oregano

For the Dressing

  • 1/2 cup red wine vinegar
  • 1/4 cup avocado oil
  • 1 tsp dijon mustard
  • 2 tsp honey or maple syrup
  • Salt and Pepper

Instructions

  • Add the beans and the rest of the ingredients into a bowl.
  • Add all of the dressing ingredients into a small bowl and whisk.
  • Pour the dressing on the bean salad and mix well.

Notes

You can use any beans that you like.  We used what we had on hand in the pantry which was black beans, kidney beans, and chic peas.  If you don't have a cucumber, you can use tomatoes.  Also, if you don't have green onion, you can use regular onion.  We don't like raw onions unless they are green.
I like my dressings more on the acidic and sour side, so I do two parts vinegar to one part oil. But, you can do equal parts if you like yours less sour.

This recipe is high in fiber and very filling. It took about ten minutes to make and it was so good.  It made healthy portions that we ate as our main course.  And, we even had leftovers for the next day.  Let me know if you make this and what you think.

See all of our recipes here if you need some lunch and dinner ideas!

Danelle Harvey

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Danelle Harvey

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