This is a “Healthy in a Hurry” recipe. Easy Bean Salad can be prepared in about 20 minutes or less. The simplicity and widespread enjoyment of this salad have made it a Food for Life classic for Physicians Committee for Responsible Medicine.
We make this recipe in Cancer Project: Food for Life classes that I teach at cancer centers in Western NC and Upstate SC. Every single time we make it, participants get excited and empowered, because many of them realize for the first time that eating a healthy plant-based diet doesn’t have to be difficult and can taste amazing.
This colorful dish–packed with beans, colorful bell peppers, corn, and red onions–has tons of fiber to help remove carcinogens and excess cholesterol and hormones out of the body to improve overall health.
NOTE: Recently, the fat-free bottled Italian dressing I use for this has begun to add a tiny bit of oil, though a serving size of 2 Tbsps is still zero fat and only 15 calories.
Micheal at Klunkers Kitchen has a great Creamy Italian Dressing you can make and use in this Easy Bean Salad if you are completely oil-free.
Other Great Bean Recipes:
- 1/2 cup fat-free Italian salad dressing (suggestions below)
- 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 tsp salt or to taste
- 1 tsp black pepper or to taste
In a large bowl, add all beans.
Any frozen corn can be used, but I have found that Trader Joe's roasted corn is excellent in this recipe.
Add all other ingredients to bowl with beans and mix thoroughly.
Serve cool and often.