Shake Up Your Salad Routine with Beans

Celebrate National Salad Month with fresh ideas for spring lunches, potlucks and picnics

As May ushers in longer days and warmer temperatures, our palates naturally gravitate toward lighter, fresher meals. It’s the perfect time to celebrate National Salad Month by exploring the versatility and nutrition of bean-based salads. Beans add heartiness, flavor and a boost of plant-based protein and fiber to your meals, making them ideal for everything from weekday lunches to weekend picnics.

Why Beans Belong in Your Salad Bowl

Beans are a salad’s best friend. They offer a satisfying texture and absorb flavors beautifully, ensuring each bite is delicious. Whether you’re using black beans, navy beans, kidney beans or pinto beans, they pair well with a variety of vegetables, herbs and dressings. Plus, bean salads often taste even better the next day, making them perfect for meal prep.

Top Picks for Seasonal Bean Salads

The Bean Institute offers a diverse collection of salad recipes that showcase the adaptability of beans:

• Mediterranean Bean Salad with Cucumbers, Tomato, and Feta: A refreshing mix of red kidney, pinto and navy beans with crisp cucumbers, juicy tomatoes and tangy feta cheese.
• Simple White Bean Salad: Combines navy or cannellini beans with red and yellow peppers, green onions and tomatoes, dressed in a balsamic-Dijon vinaigrette.
• 3 Sisters Salad: Features grilled zucchini, squash and corn paired with black and cranberry beans, dressed in a cumin-spiced vinaigrette.
• Brown Rice and Kidney Bean Salad with Roasted Peppers, Apples, and Sherry Vinaigrette: A hearty salad combining kidney beans, brown rice, roasted red peppers and apples, tossed in a sherry vinaigrette.
• 3+3 Bean Salad: A vibrant combination of green beans, kidney beans, garbanzo beans, Great Northern beans, pinto beans and black beans, all dressed in a sweet and tangy ginger-apricot vinaigrette.
• Tuscan Bean Salad with Grilled Mushrooms: A flavorful mix of cannellini, navy and dark red kidney beans with grilled crimini mushrooms, olives and red peppers, served in lettuce cups.

Not sure which recipe to try first? Start with what you have on hand. Beans are a natural match for seasonal vegetables, fresh herbs and pantry staples like olive oil or vinegar. If you’d rather freestyle your own salad, the formula below is a great place to begin.

Build Your Own Bean Salad

Customize your salad with these simple steps:

1. Choose Your Beans: Select 1-2 cups of cooked beans such as black, navy, kidney, pinto or cranberry beans.
2. Add Fresh Vegetables: Incorporate chopped cucumbers, bell peppers, cherry tomatoes, red onions or corn for crunch and color.
3. Include Herbs and Extras: Enhance flavor with fresh herbs like parsley, cilantro or basil. Add-ins like feta cheese, olives or nuts can add depth.
4. Dress It Up: Whisk together olive oil, vinegar or lemon juice, mustard, salt and pepper for a simple vinaigrette.
5. Mix and Marinate: Combine all ingredients and let the salad marinate for at least 30 minutes to meld flavors.

Bean salads are not only delicious and nutritious but also incredibly adaptable to your taste preferences and available ingredients. Explore more recipes at the Bean Institute’s Salad Recipes page.