Kidney Bean Salad

Kidney Bean Salad

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Remember the new year’s resolutions we all make about eating healthy, cutting those extra pounds, and stuff? Yup, me neither, but then I looked in the mirror, and oh my! I needed to lose those pounds while eating healthy. And so, when I first started to research the meals of the keto diet, kidney beans were the most recommended protein source. It’s because they can be included in vegan diets too. So why not make it even more zesty and flavorful by making a Kidney Bean Salad? It just needs a few cucumbers, corn, onion, and zest of lime to make a gluten-free, vegan, and keto meal, and of course a highly nutritious, but low-calorie potluck salad.

The salad is highly adaptable so feel free to add whatever you like to the salad. Its dressing features olive oil, some zesty lime juice, and spices to make the flavors pop up.

Kidney Bean Salad recipe

Why would you like kidney bean salad?

  • If you make it without mozzarella cheese or add tofu to it, it would become a vegan-friendly meal.
  • The salad is highly recommended for a keto and weight-loss diet.
  • It is a quick fix for tea-time snacking, a summer afternoon meal, or as a side for potluck parties, poolside gatherings, or festive dinners.
  • It is easy to make and involves no cooking.
  • The salad is highly adaptable to customer preferences.
  • If you are always looking up for gluten-free recipes, this one is just for you.

Ingredients For Kidney Bean Salad

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For Salad

  • 15 oz canned kidney beans
  • 7.5 oz canned sweet corn
  • 1 small cucumber chopped
  • 1 small red onion chopped
  • ½ cup fresh cilantro, parsley, or mint finely chopped
  • ¾ cup feta cheese

For dressing:

  • Juice of ½ lime
  • 2 tbsp olive oil
  • 1 tsp honey
  • 1 tsp mustard
  • 1 tsp ground cumin
  • ½ tsp dried oregano
  • Kosher salt
  • Ground black pepper

Ingredient Notes

  • Kidney beans

Although I always prefer using red kidney beans, because they simply make my salad look beautiful (you know, redder!) But you can always use white kidney beans too. They are the main protein source in the salad and have a great original flavor.

  • Sweet corn

Sweet corns give a power punch and a crunch to this amazing salad. Use canned sweet corn for a desired sweet flavor.

  • Vegetables

My favorite ones are cucumbers and onions, both of them balance each other’s flavors and add a boost of energy-yielding minerals and vitamins. To tame down the strong flavor of onions, chop them up in the water and keep them in it for a while before adding them to the salad.

  • Cheese

The Feta cheese is the creamiest and most flavorful for this salad. It also adds to the protein content.

  • Olive oil

Olive oil makes the best base for creating any salad dressing. It is also the most healthy choice of oil which contributes to heart health.

  • Lime juice

Gives a natural tang to the salad and is enriched with Vitamin C.

  • Spices

Ground cumin, dried oregano, ground black pepper, and mustard are my choices for the salad spices. Being subtle, they simply make the natural flavors pop up without making it too spicy.

  • Honey

Honey balances the zest of lime with its sweetness.

That’s it. l! Easy, fresh, and simple ingredients straight from the pantry, into a salad bowl.

Expert tips for making the Best Kidney Bean Salad

Although it is so easy to execute this, a few tried tips and tricks will just make it better.

  • If you are using canned kidney beans, the salad will require no cooking.
  • Try using homemade kidney beans for salad. be sure to soak the beans overnight. Throw the water in which you have soaked the beans and use fresh water for boiling. Add salt in boiling water to season the beans and make them more flavorful.
  • Use only fresh produce of vegetables and add them just before serving. This will make the salad less watery and keep it fresh for a long time.

How to make the kidney beans salad?

Step one: Preparing the salad

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  • Drain all the excess liquid from canned corn and beans. Mix in a large mixing bowl and set them aside.
  • Chop cucumbers and red onions into small to medium-sized cubes. Chop some fresh cilantro or mint as well.
  • Mix the vegetables with beans and corn.
  • Crumble the feta cheese and spread it over the mixed vegetables.

Step two: Preparing the dressing

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  • In a mixing jar, pour olive oil and lime juice. Shake well.
  • Add mustard, honey, salt, black pepper, ground cumin, and dried oregano. Mix well so that a smooth mixture is formed.
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Step three: Assembling and serving

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  • Pour the dressing over the mixed salad and toss with the help of a wooden spoon gently.
  • Make sure the dressing coats all the ingredients well but does not make the salad watery.
  • Serve fresh.

How to store the Kidney Bean Salad?

  • If you intend to make the salad ahead of time, you can do so by chopping all the vegetables, mixing them with corn and beans, and refrigerating them without pouring over the salad dressing.
  • Store the dressing separately and pour just before serving.
  • Make portions of your salad and place them in an airtight container before refrigerating. It will last well enough for 3 to 5 days.

How to Freeze the kidney bean salad?

  • Kidney bean salad usually freezes well, although the vegetables might make it watery as you thaw it.
  • To freeze the salad, prefer doing it without the dressing. Make portions and place them in a freezer-friendly container. The salad remains good for as long as 3 months.
  • The salad is usually eaten cold or at room temperature. To thaw out, place the container in the refrigerator overnight, or at room temperature for a few hours.
  • If the salad is watery, simply drain the excess water.

Alternative Ingredients to try

  • If you do not like kidney beans or you simply want to try a variation, swap them with boiled or canned chickpeas. They furnish a similar amount of protein and taste good enough. You can also use green or black beans or a blend of both.
  • Replace feta cheese with tofu for a keto and dairy-free version. Alternatively, you can add either mozzarella cheese or cottage cheese cubes.
  • Since this salad is open for customization, you can add more or fewer vegetables as you like. For example, replace cucumbers with pickles for a more spicy and tangy version. Add some cherry tomatoes for a refreshing taste. Add a boiled potato to boost the carb content and make it a high-calorie meal. Replace red onion with spring onion, which has a mild flavor. Chop up the bell peppers, cabbage, baby spinach, broccoli, and kale to add more flavor. The choices are all yours.
  • Aside from the regular spices like mustard, dried oregano, or pepper, you can also use a bit of garlic powder, cayenne pepper, or ground coriander. Feel free to spice it up as per your taste.
  • Mustard and lime add to the zest of the salad, but you can always use your favorite vinegar. Mayonnaise also makes a good addition and makes a creamier salad dressing.

Recipe alternatives

Frequently asked questions:

Can canned kidney beans be eaten cold?

Canned kidney beans are already boiled and processed for preservation before being canned. Therefore, all you need to do is to drain the beans, rinse them and eat them as they are or incorporate them in any meal. However, you need to season them as per your taste since they are bland.

What can I serve with kidney bean salad?

Since it has a high protein content, kidney bean salad can be served as it is. But you can also serve it as a side with fried shrimp, grilled chicken, mashed potatoes, gravies, or any lighter main course.

Are kidney beans good for weight loss?

Yes! Kidney beans are a rich source of fiber and protein, both of which reduce the absorption of starchy components of any meal and contribute to weight loss. The fiber content keeps you full for a longer time and prevents you from snacking on junk.

Kidney Bean Salad

Kidney Bean Salad

Adalynn Ward
Make your keto diet exciting and fun bylisting Kidney Bean Salad on your menu. It is full of protein, energy-boostingnutrients, and antioxidants.
5 from 10 votes
Prep Time 10 minutes
Assembling Time 5 minutes
Total Time 15 minutes
Course Salad
Servings 5 people

Ingredients

For Salad

  • 15 Oz. canned kidney beans
  • 7.5 Oz. canned sweet corn
  • 1 small cucumber chopped
  • 1 small red onion chopped
  • ½ cup fresh cilantro, parsley, or mint finely chopped
  • ¾ cup feta cheese

For dressing:

  • ½ juice of a ripe Lime
  • 2 tbsp olive oil
  • 1 tsp honey
  • 1 tsp mustard
  • 1 tsp ground cumin
  • ½ tsp dried oregano
  • Kosher salt
  • Ground black pepper

How to Make?

  • Mix all the chopped vegetables, beans, and corn in a mixing bowl.
  • Add the feta cheese and parsley. Mix well.
  • In a mixing jar, mix all the ingredients for the dressing and shake vigorously.
  • Pour the dressing over the salad and mix well.
  • Serve fresh.

Nutrition

Serving: 1large bowlCalories: 539kcalCarbohydrates: 55gProtein: 23gFat: 28gSaturated Fat: 11gSodium: 670mgPotassium: 900mgFiber: 13gSugar: 10gVitamin A: 1800IUVitamin C: 35mgCalcium: 360mgIron: 6mg
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Hello!! My name is Adalynn I love to eat, travel, and eat some more! I am married to the man of my dreams and have a beautiful little girl whose smiles can brighten anyone’s day!