This fresh 4 Bean Salad is one of my favorite summer side dishes! It’s light, easy to make, and contains a beautiful dressing with just the right amount of tang. Plus, it’s allergy-friendly, making it a plus for any gathering.
Here’s a little secret: This 4 bean salad contains 5 different types of beans. Call it a 5 bean salad if you want! This is one situation where breaking the rules is okay.
The salad wouldn’t taste the same otherwise. We include kidney beans, yellow beans, green beans, and more. You can try it with your favorite bean varieties, including whatever combination of beans you might grow in your garden.
Serve this side with any of your summer favorites. It’s heavenly!
Table of Contents:
Why Choose Beans?
Organic beans are often underrated, but a fabulous addition to many recipes. They’re cost-effective and filling! You’ll find beans on my taco night menu, in my hummus recipes, and in this savvy 4 Bean Salad. Here are a few reasons they should make an appearance on your table too.
Wonderful Source of Protein
Many people don’t associate beans with protein, but they’re a great way to fill up! They’re vegan, making them a fantastic choice for any diet. Not only do legumes contain protein, but they also contain fiber, which is an excellent benefit for those trying to lose weight. The fiber found in legumes like chickpeas helps balance your gut health, improving overall health .(1)
Protein is so much more than red meat and dairy-filled shakes. Beans are a creative alternative that benefits your body just as much!
Boosts Heart Health
Beans are a great food to boost your heart health. Those who eat legumes were found to have lower systolic blood pressure and smaller waistlines. (2) Both of those factors matter when considering your risk of cardiovascular disease.
The fiber in delicious beans can also help you manage diabetes. Fiber slows the absorption of sugar into your blood, which keeps your blood sugar levels steady. (3)
Frugal and Versatile
Beans are a frugal ingredient you can use in many different ways. You can stock up on dried beans and cook them yourself, or purchase cans of beans when they go on sale. Either way, you have an inexpensive dish that stretches any meal.
Here are some of our favorite ways to use legumes and beans:
- Bean and dairy-free cheese quesadillas or tacos
- Bean soup
- Colorful Kale Salad
- Dr. Z’s Chocolate Black Bean Brownies
- Southwestern Hummus
Healthy Salad Ingredients 101
This simple 4 bean salad can be made with ingredients found at your local grocery store. Here’s what you need to add to your shopping cart.
Organic Celery: One of my favorite salad ingredients, celery adds moisture and the perfect hint of crunch. Celery stalks contain beta-carotene, which your body converts to vitamin A. This nutrient reduces oxidative stress in the body. (4) When left unchecked, oxidative stress can lead to inflammation, which can cause a myriad of issues. I love adding a hint of celery whenever possible.
Organic Beans: A fun variety of beans keeps this salad interesting. Red kidney beans are a gorgeous, dark color and have such a rich flavor. Garbanzo or chickpeas are my favorite beans because they’re full of protein! Studies show that those who eat chickpeas consume less junk food. (5)
Salad beans contain multiple kinds of beans in one can, making the salad colorful and delicious! If you can’t find salad beans, you can use yellow wax beans. Finally, green beans are a classic addition that pulls the whole salad together. When I make this salad in the Summer, I always use garden-fresh green beans, as they’re brighter and crisper.
Of course, there are many delicious beans to try if you prefer a different combination of bean flavors. Other popular beans include black beans, pinto beans, white beans, and butter beans.
Pro Tip: If you’re using canned beans, drain and rinse them well. This removes all the foam and allows the beans’ taste to come through.
Organic Onion: Purple onion adds a pop of color and a little spice to the salad. If you don’t have purple onions on hand, you can use any onion, such as yellow or green. Again, if I’m making this dish when I have garden-fresh onions, I will use those.
Organic Vinegar: The best thing about this salad is its unique dressing, which is the right balance of sweet and tangy. I’ve made this salad with several types of organic vinegar, and there are a few stand-out options. Apple cider vinegar, balsamic vinegar, or herbal vinegar are perfectly sweet and don’t overpower the other ingredients. I prefer those to white vinegar for all my food recipes.
Extra-Virgin Olive Oil: Most healthy ingredients can be bought at a discount, but I recommend investing in quality olive oil. Most olive oils on the shelves are so adulterated that they don’t resemble the real deal. Authentic olive oil is excellent for your heart and elevates your recipes. Win-win!
Sweetener: Many dressings contain refined white sugar, leading to blood sugar spikes and health issues. Who wants to coat their veggies with toxins? Not me! Syrupy sweeteners, such as raw organic local honey or organic Grade A Dark Amber maple syrup, work best for this dressing. Liquid stevia is another great sweetener that blends beautifully in the salad dressing.
Sea Salt: Traditional table salt is stripped of nutrients your body needs. For this reason, we recommend using Colima sea salt. This salt is hand-harvested, which leaves the good stuff intact. It tastes amazing!
If you don’t have sea salt, you can use pink Himalayan salt.
Make 4 Bean Salad
This salad requires little culinary effort yet tastes so good! You should note that you’ll need to marinate it in the tangy dressing for several hours to let the flavors mesh.
4-Bean Salad With a Twist (With Vegan Option)
Servings
Ingredients
Salad
- 1 rib organic celery, chopped
- 1 can organic dark red kidney beans
- 1 can organic chickpeas OR garbanzo beans*
- 1 can organic salad beans
- 1 can organic yellow wax beans OR 2 cups fresh beans, cooked**
- 1 can organic green beans OR 2 cups fresh cooked or frozen**
- 4 teaspoons organic dried minced onion OR ¼ cup organic purple onion, chopped
Dressing
- ½ cup organic unfiltered apple cider vinegar, balsamic vinegar, chive blossom herbal vinegar OR lemon vinegar
- ½ cup extra-virgin olive oil
- ½ cup raw organic local honey OR Grade A Dark Amber maple syrup, organic*
- ½ teaspoon pink Himalayan salt OR sea salt, ground
- ½ teaspoon organic white pepper, ground
- Organic fresh-cut chives, garlic chives, parsley, OR basil, for garnish (optional)
Supplies
Instructions
For the salad
- Drain all canned vegetables and combine in a large bowl.
For the dressing
- Combine all dressing ingredients and pour over bean salad. Pour dressing over the top of the salad and toss. Marinate for several hours and serve chilled.
Step One: Make the Dressing
In a small bowl, combine the vinegar, olive oil, honey, sea salt, and white pepper. Set aside.
This dressing is lovely on these beans; you can change the flavors by switching up the type of vinegar you use.
Step Two: Combine the Beans
Drain and rinse all canned vegetables. Combine your mixed beans in a large bowl. Add chopped celery ribs and onions.
Step Three: Marinate the Bean Salad
Add the salad dressing and toss until well mixed. Marinate for several hours. Serve well chilled. Enjoy!
