Mixed Bean Salad Recipe
10-minute Mixed Bean Salad is perfect for meal prep, barbecues, and picnics. It stays fresh without getting soggy and is packed with nutrients—bell pepper and cabbage for immunity, green onion for better mineral absorption—all tossed in a naturally sweet miso-orange dressing.
Servings: 4 servings
Calories: 274kcal
Ingredients
- 3 cups cooked beans 2(15-ounce cans), or 1 cup dry beans
- ⅓ cup chopped green onion (about 4 green onions)
- 2 cups chopped green cabbage (about ½ small cabbage)
- 1 large red bell pepper small dice
- 2 tablespoons hemp hearts (optional)
For the Miso Orange Dressing:
- ¼ cup orange juice (about 2 oranges)
- ¼ cup rice vinegar
- 1 tablespoon mellow miso
- 1 tablespoon date syrup
- 1 teaspoon minced garlic
- 1 teaspoon grated ginger or ground ginger
- 2 teaspoons sesame seeds (optional)
- 1 teaspoon crushed red pepper or to taste (optional)
Instructions
- For canned beans: Drain and rinse them using a fine mesh strainer.
- For dried beans: Overnight Soak: Rinse the Beans: Place the dried beans in a large bowl and rinse thoroughly to remove dirt and debris.Add Water: Cover the beans with 3–4 cups of water per cup of beans. The beans will expand as they soak, so use a large enough bowl.Soak: Let the beans soak at room temperature for 8–12 hours. For convenience, do this before going to bed.Drain and Rinse: After soaking, drain the beans and rinse them with fresh water.Quick Soak: Rinse the Beans: Place the dried beans in a large pot and rinse them thoroughly to remove any dirt or debris.Add Water: Cover the beans with water, using about 3 cups of water for every cup of beans.Boil: Bring the water to a boil over high heat. Let the beans boil for 2–3 minutes.Soak: Turn off the heat, cover the pot with a lid, and let the beans soak for 1 hour.Drain and Rinse: After an hour, drain the beans and rinse them under cold water.
- For the dressing: Combine the orange juice, rice vinegar, miso, date syrup, garlic, and ginger in a medium bowl. Whisk well until fully incorporated.
- Combine: Transfer the beans, onion, cabbage, bell pepper, and hemp hearts (if using) to a large bowl. Add the dressing, sesame seeds, and crushed red pepper (if using), and mix well.
Notes
Use Any Beans You Have – A variety of textures makes the salad more interesting, so feel free to combine chickpeas, black beans, kidney beans, or lentils.
Chop Veggies Small – Finely chopping the bell pepper, cabbage, and green onion ensures every bite is balanced and flavorful.
Let It Marinate – The flavors get even better after an hour in the fridge, making it a great make-ahead dish.
Boost Absorption – The vitamin C from bell peppers enhances iron absorption from beans, while green onions further support mineral uptake.
Adjust to Taste – If using a different dressing, add a little acidity (like lemon juice or vinegar) to keep flavors bright.
Nutrition information includes hemp hearts.
Nutrition
Calories: 274kcal | Carbohydrates: 43g | Protein: 17g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Sodium: 185mg | Potassium: 1146mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1623IU | Vitamin C: 75mg | Calcium: 178mg | Iron: 7mg
