Name: Canned Bean Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 1/3 cup extra virgin olive oil; 1/2 cup lime juice; 1 Tbsp garlic (minced); 4 tsp ground cumin; 2 tsp ground coriander; 1 Tbsp sea salt; 1/2 tsp red pepper flakes; 3 avocados (roughly chopped); 1 red bell pepper (large diced); 1 cucumber (deseeded, roughly chopped); 15 oz canned whole kernel corn (drained); 15 oz canned chickpeas (drained, rinsed); 15 oz canned black beans (drained, rinsed); 15 oz canned red kidney beans (drained, rinsed); 1 cup grape tomatoes (halved)

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Introducing a vibrant and nutritious canned bean salad that's ready in just 15 minutes! This dish combines crunchy and soft textures with a balanced flavor and a hint of heat. Packed with plant-based protein, fiber, and healthy fats, it's both wholesome and satisfying.

Canned bean salad in a glass bowl next to a blue napkin and spoon on a wooden table.

As a busy dad, I cherish quick yet delicious dinner options. Often, convenience comes at the cost of nutrition, but not with this salad! It's a breeze to prepare and has even won the approval of my toddler—a true victory on all fronts.

Why This Recipe Works

Quick Preparation: Ready in 15 minutes, perfect for busy schedules.
Balanced Textures: Combines crisp peppers, crunchy cucumbers, smooth avocado, and tender beans.
Nutrient-Rich: High in plant-based protein, fiber, and healthy fats.
Make-Ahead Friendly: Served cold; lime juice keeps avocado fresh.
Customizable: Easily adapt ingredients to suit preferences.
Family-Friendly: Toddler-approved, making it a hit for all ages.
Healthy Convenience: Quick to prepare without compromising on nutrition.
Flavorful Dressing: Lime juice and spices create a zesty vinaigrette.
Versatile Serving Options: Enjoy as a main dish or side.

Canned bean salad in a glass bowl next to a blue napkin on a wooden table.

More Plant-Based Bean Recipes

Ingredients for Canned Bean Salad

⅓ cup extra virgin olive oil: Provides healthy fats and a smooth base for the dressing.
½ cup lime juice: Adds tanginess and helps prevent avocado browning.
1 tablespoon minced garlic: Offers a robust, aromatic flavor.
4 teaspoons ground cumin: Imparts a warm, earthy taste.
2 teaspoons ground coriander: Contributes a bright, lemony citrus note.
1 tablespoon sea salt: Enhances overall flavor.
½ teaspoon red pepper flakes: Adds a subtle heat.
3 avocados, roughly chopped: Introduce creaminess and healthy fats.
1 red bell pepper, large diced: Provides sweetness and crunch.
1 cucumber, deseeded and roughly chopped: Adds refreshing crispness.
15 oz canned whole kernel corn, drained: Brings a touch of sweetness and texture.
15 oz canned chickpeas, drained and rinsed: Offer protein and a nutty flavor.
15 oz canned black beans, drained and rinsed: Add protein and a hearty texture.
15 oz canned red kidney beans, drained and rinsed: Provide protein and a slightly sweet taste.
1 cup grape tomatoes, halved: Introduce juiciness and a pop of color.

How to Make Canned Bean Salad

Large stainless steel bowl with olive oil, lime juice, and spices inside. — In a large mixing bowl, whisk together the olive oil, lime juice, minced garlic, ground cumin, ground coriander, sea salt, and red pepper flakes...

Large stainless steel bowl with lime dressing with a whisk. — ...until well combined.

Avocados in large bowl with lime dressing. — Gently fold the chopped avocados into the dressing...

Diced avocados in lime dressing in large stainless steel bowl. — ...making sure each piece is coated to prevent browning.

Large bowl filled with diced cucumbers, red bell peppers, and canned corn. — Add the diced red bell pepper, chopped cucumber, and corn to the bowl.

Mixing canned bean salad in large bowl with teal spoon. — Mix gently to combine.

Canned back beans, kidney beans, and chickpeas in large bowl with teal spoon. — Add the drained and rinsed chickpeas, black beans, and kidney beans; mix gently.

Mixing canned bean salad topped with grape tomatoes in large bowl with teal spoon. — Finally, add the halved grape tomatoes and give the salad one last gentle toss to combine all the ingredients.

And This is the AMAZING Result

Canned bean salad in a glass bowl on top of a blue napkin on a wooden table.

Expert Tips

Prevent Avocado Browning: Toss avocados with vinaigrette first to reduce oxidation.
Even Dressing Distribution: Add vegetables in stages, mixing gently each time.
Customize Ingredients: Feel free to omit or substitute beans and veggies as desired.
Serve Fresh: Best enjoyed shortly after preparation for optimal texture.
Coriander vs. Cilantro: Ground coriander (seeds) offers a citrusy flavor without the soapy taste some associate with cilantro (leaves).
Adjusting Spice Levels: Modify red pepper flakes to control heat intensity.
Bean Substitutions: Feel free to use other beans like pinto or cannellini based on preference.

FAQs

Can I omit certain vegetables? Yes, customize the salad to your liking by omitting or substituting ingredients.

What pairs well with this salad? It's delightful on its own or alongside cilantro lime rice. I also like to serve with shredded rotisserie chicken. Or better yet, serve with both!

How do I deseed a cucumber? Slice it lengthwise and scrape out the seeds with a spoon; this removes any slimy texture.

Is deseeding necessary? It's optional, especially if using seedless varieties like English cucumbers.

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