Mixed Bean Salad (Oil-Free)
This mixed bean salad is so good because it’s packed with protein-rich beans, fresh vegetables, and a zesty dressing, creating a flavorful and nutritious dish that’s perfect for any meal. Easy to prepare and full of vibrant textures, it’s a satisfying, healthy option for lunch or dinner.
This classic bean salad is a perfect side dish for picnics and social gatherings. It’s so versatile, it can be made with just about any type of beans you have on hand. It can be prepared in only about 20 minutes!
We have a number of bean salad recipes on this website like our easy black bean and corn salad and this cowboy caviar salsa from Straight Up Food.
Reasons you will love this recipe
- Nutrient-Dense and Filling: This oil-free mixed bean salad is packed with protein, fiber, and essential nutrients, making it a satisfying and healthy choice for any meal.
- Bursting with Flavor: The combination of fresh vegetables, herbs, and a tangy dressing ensures every bite is full of vibrant, delicious flavors.
- Easy to Prepare: With simple ingredients and no cooking required, this salad is quick and convenient to make, perfect for busy days.
- Perfect for Meal Prep: This mixed bean salad stores well in the fridge, making it an ideal option for meal prep and ready-to-go lunches throughout the week.
Ingredients you will need
- Beans- I use pintos, baby limas, black-eyed peas, and pinto beans, but you could use any assortment preferred. Black beans would be a great option as well.
- Veggies- Corn, bell pepper, and onions are the veggies we like, but you could add cherry tomatoes, cucumbers, shredded carrots, celery, or chopped parsley as well.
- Dressing- You can purchase fat-free Italian salad dressing or use my simple 3-ingredient dressing.
How to make a mixed bean salad
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Begin by dicing up the red bell pepper and onions. I like to make pretty small chunks, but you can slice them any size you prefer.
I am often asked which knives I use personally, and I have to say that it is Victorinox. They are the same company that makes Swiss Army Knives and the quality is excellent.
STEP #2: As I mentioned before, any type of beans can be used in this recipe, and they can be fresh, frozen, or from a can. I usually buy canned pintos and red beans and then use frozen baby limas and blackeyed peas. But, make them all fresh if preferred.
For the canned pintos and red beans, I drain them in a colander and rinse them by running warm water over the top.
STEP #3: Place the frozen baby lima beans and blackeyed peas in the colander under warm water to defrost.
STEP #4: I also highly recommend using frozen corn in this recipe. Canned corn just doesn’t have the fresh taste needed. Simply run warm water over the frozen corn to defrost it.
STEP #5: Combine all of the veggies–beans, corn, diced onion, and diced red bell pepper–in a large mixing bowl. You’ll need it to be pretty big to have enough room for stirring.
STEP #6: It’s so easy to make this simple dressing with only 3 ingredients–balsamic vinegar, Dijon mustard, and maple syrup. Combine the three ingredients in a bowl and whisk them together well. This stuff is excellent on garden salads, pasta salads, and bean salads.
STEP #7: Pour the balsamic dressing over the top of the large bowl of veggies and stir well. It can be served immediately or refrigerated to marinate for a few hours or even overnight.
*Originally published January 2016
Your Questions Answered:
Absolutely! Any beans you like can be substituted in this recipe.
Corn, bell pepper, and onions are the veggies we like, but you could add cherry tomatoes, cucumbers, shredded carrots, celery, or chopped parsley as well.
You can purchase fat-free Italian salad dressing or use my simple 3-ingredient dressing which is my preference because it’s easy to make and can be customized by increasing the sweetness or tanginess.
My experience has been that it keeps well in an airtight container in the refrigerator for up to 5-7 days.
I’ve never tried freezing it but see no reason why it wouldn’t do just fine.
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Mixed Bean Salad | No-Oil
Ingredients
- 1/2 cup fat-free Italian salad dressing or 3-2-1 dressing
- 1-1/2 cups kidney beans 15 oz can, drained and rinsed, or fresh cooked
- 1-1/2 cups pinto beans 15 oz can, drained and rinsed, or fresh cooked
- 1-1/2 cups black eyed peas 15 oz can, drained and rinsed, or fresh cooked
- 1 10 oz pkg frozen lima beans thawed
- 1 cup frozen corn thawed
- 1 large red bell pepper diced
- 1/2 medium purple onion diced
- 1 teaspoon salt or to taste
- 1 teaspoon black pepper or to taste
3-2-1 Dressing
- 6 tablespoons balsamic vinegar
- 1/4 cup Dijon mustard or other mustard preferred
- 2 tablespoons maple syrup
Instructions
- Begin by dicing up the red bell pepper and onions. I like to make pretty small chunks, but you can slice them any size you prefer.
- If using canned pintos and red beans, I drain them in a colander and rinse them by running warm water over the top.
- Frozen baby lima bean and blackeyed peas make this dish not only delicious but also beautifully colorful. Place them in the colander under warm water to defrost.
- I also highly recommend using frozen corn in this recipe. Canned corn just doesn’t have the fresh taste needed. Simply run warm water over the frozen corn to defrost it.
- Combine all of the veggies–beans, corn, diced onion, and diced red bell pepper, salt & pepper–in a large mixing bowl. You’ll need it to be pretty big to have enough room for stirring.
- Make the balsamic dressing by whisking together the 3 ingredients.
- Pour the balsamic dressing over the top of the large bowl of veggies and stir well. It can be served immediately or refrigerated to marinate for a few hours or even overnight.
Video
Notes
Nutrition
Disclaimer
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This bean salad is on the regular rotation now. I make a huge vat (not really a vat, but almost!) every week, varying the beans and vegetables. We are cutting back on meat and oil, so this is a perfect and delicious meal for us. Thank you!