Kidney bean salad is a yummy and versatile dish with an interesting assortment of ingredients, offering a mix-and-match of multiple textures and flavors. This cold salad recipe is a great option, especially when the weather is hot. It’s perfect for dinner, a side dish, a potluck, or a barbecue. This bean salad recipe can be made and dressed ahead of time.
One serving of Kidney Bean Salad gives 176 calories.
Nutritional Benefits of Key Ingredients
This kidney bean salad is not only delicious but also packed with nutrients, thanks to its key ingredients:
- Kidney Beans (Rajma): One cup of cooked kidney beans provides 26.2% of your daily Magnesium requirements. They are a complex carb and rich in Fibre, which helps in lowering cholesterol levels. Kidney beans are also rich in Potassium, which is critical for those with High Blood Pressure as it lessens the impact of sodium. The high fiber content makes eating rajma good for diabetics. Like other beans, kidney beans are an excellent plant-based source of protein. 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. 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.
- Onions: Onions are a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions helps regulate your blood pressure. The sulphur in the onion is actually good for your eyes. Red onions are subtly sweet and mild to eat raw, making them the best choice for a kidney bean salad. Yellow onion is similar in flavor compared to red onion.
- Tomatoes: Tomatoes are an extremely rich source of Lycopene. They are a powerful antioxidant, super rich in Vitamin C, and good for the heart. Tomatoes are also beneficial for pregnant women.
- Olive Oil: Olive oil is a strong antioxidant and good for the heart. It also has anti-inflammation properties.
- 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. Baby bell peppers are an excellent replacement for red bell pepper and adds additional flavor.
- Cucumber: Cucumber adds a refreshing element to the salad. I used English cucumber and removed the seeds to avoid excess moisture in the salad. Persian cucumbers are similar to English cucumbers. Or, use zucchini which has fewer seeds than cucumbers.
- Parsley: Parsley has a clean and peppery taste with a touch of earthiness, making it a great all-rounder in the kitchen. Instead of parsley, use double the dill or vice versa. Or, add your favorite fresh herb combination.
- Dill: Dill has a deliciously fresh, citrus-like taste with a slightly grassy undertone.
- 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. Choose your favorite microgreens; arugula, kale, radish, or broccoli.
The Tangy Vinaigrette Dressing
The bean salad dressing is oil-free.
- Lemon Juice and Zest: Fresh lemon juice is preferred for the best overall flavor. Bottled lemon juice works as a substitute, but add a teaspoon more lemon juice to get the benefit of lemon zest.
- 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. Balsamic or white wine vinegar substitutes for red wine vinegar.
- Water: Water acts as an oil replacement in this dressing.
- Salt and Pepper to Taste: Salt and pepper provide additional flavor. I suggest adding a small amount, testing, and adding more for individual preference.
- 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. A clove of fresh garlic equals ½ teaspoon of granulated garlic. Using smoked paprika gives the dressing a smoky flavor. Or try ancho chili powder.
Preparing the Kidney Bean Salad
- Prepare the Vegetables: Dice the vegetables in small, similar-sized pieces to make them easier to eat and for presentation. A vegetable chopper can expedite salad preparations. 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. Just slice the cucumbers into spears, then remove the seeds by slicing each spear down. Then, dice the cucumbers, or I like using a vegetable chopper to expedite salad preparations. Chop the remaining ingredients.
- Rinse the Kidney Beans: Drain and rinse the dark red kidney beans. Rinsing kidney beans removes the salt and starch in canning. The salt and starch can change the texture and compromise the flavor of your dish. Using a colander to rinse canned beans is a quick way to drain and rinse.
- Combine Ingredients: Add the chopped vegetables, herbs, and drained kidney beans to a large bowl.
- Dress the Salad: Pour the dressing into the bowl, and stir to combine.
- Garnish and Serve: Do not add the microgreens until ready to serve.
Tips for a Perfect Kidney Bean Salad
- Preventing a Watery Salad: Vegetables in salads release water, so removing the seeds from the cucumbers helps reduce the sogginess.
- Digesting Beans Easily: 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.
Serving and Enjoying Kidney Bean Salad
Once cooked, all kidney beans can be eaten cold in salads or made into purees for dips, added to recipes as a thickener, or add protein to smoothies. So, the next time you need a beautiful salad for dinner or a party, make this easy kidney bean salad recipe.
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