Cool Beans Salad

Cool Beans Salad is a refreshing, no-cook bean salad that’s bright, crunchy, and packed with protein from mixed beans. It’s tossed in a zesty lime-cumin dressing with crisp vegetables and fresh herbs—ideal for hot days, picnics, potlucks, or light lunches. Make it ahead; the flavors improve after chilling. It’s healthy, colorful, and satisfying without any cooking.

Cool Beans Salad

Ingredients

For 6–8 servings as a side, gather these items:

  • 1 can (400 g) black beans, drained and rinsed
  • 1 can (400 g) kidney beans, drained and rinsed
  • 1 can (400 g) chickpeas, drained and rinsed
  • 1 cup frozen corn, thawed
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 small red onion, finely chopped
  • 1 cup cherry tomatoes, halved
  • ¼ cup fresh coriander (cilantro), chopped
  • 2 green onions, sliced

For the dressing:

  • ¼ cup extra-virgin olive oil
  • Juice of 2 limes (about ¼ cup)
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • ½ teaspoon garlic powder
  • 1 teaspoon honey
  • Salt and black pepper to taste

Direction

  • Step 1: In a large mixing bowl, combine drained black beans, kidney beans, chickpeas, thawed corn, diced red and green bell peppers, red onion, halved cherry tomatoes, chopped coriander, and sliced green onions. Toss gently to mix.
  • Step 2: In a small jar or bowl, whisk together olive oil, lime juice, apple cider vinegar, cumin, chili powder, garlic powder, honey, salt, and pepper until smooth and emulsified.
  • Step 3: Pour the dressing over the bean mixture. Toss thoroughly but gently to coat everything evenly without mashing the beans.
  • Step 4: Taste and adjust seasoning—more lime for tang, salt for balance, or honey for sweetness.
  • Step 5: Cover and refrigerate at least 30 minutes (or up to 4 hours) to let flavors meld and chill.
  • Step 6: Give it a quick toss before serving. Serve cold as a side dish, scoop with tortilla chips, or spoon into lettuce cups for a light main. Garnish with extra coriander or lime wedges.

Nutrients Information

Per serving (about 1 cup, approximate values):

  • Calories: 220 to 260
  • Total Fat: 8 to 10 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 0 milligrams
  • Sodium: 350 to 500 milligrams (lower with low-sodium beans)
  • Total Carbohydrates: 32 to 36 grams
  • Dietary Fiber: 10 to 12 grams
  • Sugars: 6 to 8 grams (natural from veggies/honey)
  • Protein: 10 to 12 grams
  • Excellent source of plant-based protein and fiber from beans for heart health and satiety, vitamin C from bell peppers and lime, plus antioxidants from tomatoes and onions. A low-fat, nutrient-dense vegetarian dish that supports energy and digestion.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service