The bold flavors of the lemon-cumin dressing in this healthy bean salad recipe make it a wonderful side dish to grilled beef and lamb, yet it's also a stellar meatless main when served with whole-wheat couscous.
Nutrition per serving may change if servings are adjusted.
1 small clove garlic, chopped
1 teaspoon kosher salt, divided
½ cup extra-virgin olive oil
¼ cup lemon juice
2 tablespoons ground cumin
¼ teaspoon ground cinnamon
2 15-ounce cans dark red kidney beans (see Tip), rinsed
1 15-ounce can chickpeas, rinsed
1 cup finely diced carrot
1½ cups chopped fresh parsley
½ cup chopped fresh mint
Sprinkle garlic with ½ teaspoon salt and mash with the side of a knife or with a fork to form a paste. Scrape the paste into a large bowl. Add the remaining ½ teaspoon salt, oil, lemon juice, cumin and cinnamon and whisk to combine. Stir in kidney beans, chickpeas, carrot, parsley and mint. Serve at room temperature or cold.
Make Ahead Tip: Omit mint, cover and refrigerate for up to 8 hours. Stir in mint just before serving.
Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you're in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups
221 calories;12 g fat(2 g sat); 8 g fiber; 22 g carbohydrates; 6 g protein; 83 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 3,094 IU vitamin A; 18 mg vitamin C; 64 mg calcium; 3 mg iron; 362 mg sodium; 372 mg potassium
Vitamin A (62% daily value), Vitamin C (30% dv), Folate (21% dv)
Carbohydrate Servings: 1½
Exchanges: 1 starch, ½ vegetable, 1 lean meat, 1½ fat
I cut the oil in half and only added a half cup each of the parsley and mint. This salad was so delicious and refreshing! I really look forward to adding this to my meal prep rotation on a regular basis.
January 18, 2018
Amazing salad. I didn't put any mint and added some raisins. Delicious!
September 29, 2017
Good bean salad, but I would skip the mint
July 27, 2015
By: EatingWell User
Fabulous & Easy Salad
Wonderful salad whether a side dish or as a meal replacement. It is chock-full of protein. It's colorful, delicious and good at room temp or cold from the frig. Leftovers just get better and better. Add tuna or chicken for a meaty main dish.
Pros: easy, economical, new taste combos, healthy
July 21, 2015
By: EatingWell User
This recipe needs to be rethought
Okay, seriously what is with the herbs? Two cups of chopped herbs is A LOT of herbs in this dish. All you get is a mouthful of chopped herbs and occasionally a bean. Also, the salt needs to be cut, at least in half, as it's very salty. The cinnamon gives it an interesting flavor. I doubt I'd make this again but if I do I'll put a reasonable amount of herb and salt.
Pros: Interesting flavor
Cons: It's not a bean salad...It's an herb salad.