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.

Katie Webster
Source: EatingWell Magazine, May/June 2015

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Recipe Summary

total:
25 mins
Servings:
10
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Sprinkle garlic with 1/2 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 1/2 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.

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Tips

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

Nutrition Facts

221 calories; protein 6.4g 13% DV; carbohydrates 22.4g 7% DV; exchange other carbs 1.5; dietary fiber 7.7g 31% DV; sugars 1g; fat 12.2g 19% DV; saturated fat 1.7g 8% DV; cholesterolmg; vitamin a iu 3094IU 62% DV; vitamin c 17.9mg 30% DV; folate 82.7mcg 21% DV; calcium 63.9mg 6% DV; iron 2.9mg 16% DV; magnesium 40.2mg 14% DV; potassium 371.9mg 10% DV; sodium 361.6mg 15% DV; thiamin 0.1mg 11% DV.

Reviews (5)

Read More Reviews
5 Ratings
  • 5 star values: 3
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Rating: 5 stars
09/20/2019
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. Read More
Rating: 5 stars
01/18/2018
Amazing salad. I didn't put any mint and added some raisins. Delicious! Read More
Rating: 4 stars
09/29/2017
Good bean salad but I would skip the mint Read More
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Rating: 5 stars
07/27/2015
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 Read More
Rating: 1 stars
07/21/2015
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. Read More