Make a quick and easy lunch idea or an oil-free vegan bean salad recipe for your next BBQ or picnic – a quick and easy recipe in 15 minutes or less.
With BBQ season right around the corner, a quick and easy vegan bean salad recipe is one of my favorite salads. First, it travels well when going to a BBQ, or holds up nicely in summer weather if you’re hosting a BBQ. And, of course, I made a vegan bean salad with no oil, loaded with vegetables, a tangy, savory flair.
When I plan the menu for a BBQ party or weeknight lunch, I think of the easiest and quickest meals I can make. We’re all busy, so why not take the thinking out of cooking and make it as easy as possible? Since I’m all about convenience and taste, let’s make it 15 minutes easy!
Regardless of whether you are looking for a quick and easy lunch idea or a recipe for a picnic or BBQ, vegan bean salad is always popular among the crowd.
How to reduce gas from eating beans
Unfortunately, many people have difficulty digesting beans and this results in gas. Stop worrying about tooting while eating beans. One solution, however, is to use a piece of kombu in your beans when you cook them.
What is kombu?
This magical sea vegetable can change your vegan life. Many have asked me how I can eat so many beans and other legumes without the stomach aches and gas associated with eating beans and legumes. In my opinion, its real strength is its ability to extract gas from the beans; Yes, heavy consumption of beans and lemons removes the negative results.
Seaweed is becoming more widely recognized as a healthy food that is low in calories and rich in minerals. KombuHowever, there is something that other edible seaweeds do not have and that is what makes kombu kelp the “King of Seaweeds”. Not just kombu Delicious on its own, but it differs from other seaweeds in that it produces dashi (stock). No other seaweed has that gift. This unique feature of kombu is very important and essential to Japanese cuisine. Dashi is the base of several dishes and is valued as an important and enriching ingredient.
How to cook with kombu
All you need is a piece of kombu, Complete, your beans and beans in the dish when they are cooked. For example, I put a piece in the crockpot of the chili we ate tonight. I left the kombu peppers simmering all day. As with the bay leaf, I removed it when serving the chili.
How does kombu taste?
Despite being a form of seaweed, kombu doesn’t taste like seafood; You won’t even know it was there, but you’ll notice a reduction, if not complete disappearance, of the gas and discomfort that some people experience when eating beans and legumes.
Where to buy Kombu?
I buy my kombu in the Asian section, at Whole Foods, but you can buy kombu Also on Amazon.
Since I plan to use canned beans for this salad instead of cooking kombu Among my beans, I grind kombu to put in my vegan bean salad.
Benefits of eating beans
Dr. Joel Furman, in a 2015 article, “Beans Lead to a Longer Life,” states, “Beans contain both insoluble fiber and soluble fiber and are very high in resistant starch. Although resistant starch is technically a starch, it does more. Fiber and ‘inhibits’ digestion. Because it passes through the small intestine undigested, this means that significant amounts of carbohydrate calories are not absorbed.”
And as any vegetarian knows, eating beans is a great way to get that protein that everyone thinks we can only get from vegetables, which is definitely not true.
Eat beans 4 times a week
- Good for digestion
- Helps in weight control
- Reduces the risk of various types of cancer
- High in fiber
- High in protein
- Rich in B vitamins
- High in iron
Bena salad ingredients
You need very few ingredients to make a crunchy and delicious vegan bean salad recipe. However, because I like to include different colors and textures, I add some other vegetables that aren’t usually in a traditional bean salad.
- Cannellini beans: A popular white bean from southern Italy. They are large and oval, with a nutty flavor and a creamy texture. Also called white beans or navy beans
- Chickpeas (or garbanzo beans): actually a bean instead of a bean; Chickpeas are compared in taste to cannellini and pinto beans because they are starchy. They are also known for their earthy flavor with nutty undertones.
- Dark red kidney beans: Known for their slightly sweet taste and firm texture.
- red onion: This sweet onion has a less harsh flavor than a white or yellow onion and offers a milder flavor.
- garlic: Contains antioxidants that support the body’s defense mechanisms against oxidative damage
- Celery: Provides an earthy, fresh flavor when added to salads
- Red pepper bells: The sweetest of all bell peppers, red bell peppers are not bitter and often have a slight citrus flavor.
- Parsley: Parsley has a bright, herbaceous, and slightly bitter flavor that works as a contrast to emphasize other flavors in a dish, like lemon zest.
- Deal: Has a bright, sweet flavor—somewhere between fennel, parsley, and celery.
- Stay red pepper: Red pepper flakes can be really hot, and for those who are sensitive to heat, it can be too much heat in food. So, always add little by little until you get your desired heat level.
- salt And taste like pepper: Choose the amount of satay and chillies for personal preference.
- Substitute other favorite beans, such as pinto beans, black beans or prepared brown lentils, to include beans and legumes in the recipe, if desired.
- For a stronger onion appearance, choose a white or yellow onion instead of a red onion.
- Choose thyme or tarragon to replace parsley in recipes. Dill also works very well as an ingredient combination in this recipe.
- Red pepper or paprika can be substituted for red pepper flakes in recipes, but be sure to add a small amount for the desired heat preference. Or, if you’re sensitive to heat, skip it altogether.
- Or opt for a diced jalapeño as a way to add a little spice to your bean salad.
Salad dressing ingredients
Whenever I make an oil-free dressing, I start by replacing the oil I used with water. Yes, water! Although water is not an oil, it mixes the flavors of the vinegar and other ingredients. Oil, after all, doesn’t really taste like anything. For example, you don’t drink olive oil; That would be just disgusting!
- Red Wine Vinegar: It is known for its delicious and distinct tangy flavor
- Maple Syrup: Provides a slightly sweet dressing ingredient as a sugar substitute
- Dijon Mustard: Dijon mustard tastes like a smooth, slightly salty, complex tang.
- Do the salt and pepper test: Add salt and pepper as desired for personal preference.
- Italian Spices: Italian seasoning typically consists of basil, oregano, rosemary, thyme, and marjoram, with other herbs and spices sometimes making an appearance.
- the water: Water used as an emulsifier in the absence of oil.
Substitute salad dressing
- When I don’t have any red wine vinegar, I often substitute it with a similar dark vinegar such as sherry vinegar, balsamic vinegar, or raspberry vinegar.
- Stone-ground or spicy brown mustard is close in flavor to Dijon mustard as a pinch substitute.
- Fresh herbs add a fresher flavor, so if using fresh herbs, be sure to double the amount of fresh to the dried Italian herb mix. Dried herbs are much stronger in flavor than fresh herbs at a ratio of 2:1.
This bean salad is not only healthy but also easy to make. So, the next time you’re wondering what to make for lunch, or to bring to your next picnic or barbecue, just bring a bean salad.
A vegan bean salad can last 3 to 5 days. We recommend storing the salad in an airtight container to maximize its shelf life. After that, keep it in the fridge.
Yes. Beans are good for weight loss. They are a great addition to your diet as they are high in fiber and protein, which makes you feel full.
In addition to being an excellent source of protein, they are packed with fiber and other plant-based nutrients. Plus, they’re very low in fat, can prolong the feeling of fullness after a meal, and help regulate blood sugar levels.
- If you meal prep, like I do, bean salad is easy to pack for lunch, and the oil-free dressing enhances the bean salad the longer it marinates.
- If cooking by soaking beans instead of using canned beans, soak the beans overnight before cooking.
- Keep the aquafaba (chickpea brine) from the can of chickpeas while draining to use for other recipes.
- Prepare the salad ahead of time and let it chill in the fridge for a few hours as the flavor develops over time.
- For more bean recipes, try Green Bean Salad, Kidney Bean Salad, or Chickpea Quinoa Salad!
Try this delicious vegan bean salad recipe for your next barbecue, picnic or lunch!
Vegan Salad for a Summer BBQ
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For a quick and easy lunch idea or your next BBQ or picnic, make an oil-free bean salad.
Rinse, drain and combine all the beans in a large bowl.
Chop the vegetables and add to the bowl with the beans.
I use a vegetable chopper to make the vegetable even in size.
Add herbs and spices.
Set aside to make the dressing.
Bean Salad Dressing
Whisk all ingredients together.
Pour over bean salad.
Stir into bean salad mixture.
Cover and refrigerate.
Bean salad should marinate in the refrigerator for at least an hour for best flavor.
- Prepare and refrigerate the bean salad so the dressing and salad ingredients marinate, enhancing the flavor.
- Always be careful when adding hot spices like red chili flakes. Instead, add small amounts until you get the desired flavor, or skip the ingredients if you’re sensitive to spices.
- Rinse the beans in a colander and shake off excess water before adding to the salad bowl.
- Store the salad in an air-tight container in the refrigerator for up to 5 days.
Calories: 226kcalSugars: 42gProtein: 13gFat: 2gSaturated Fat: 0.2gPolyunsaturated Fats: 1gMonounsaturated fats: 0.4gSodium: 302mgPotassium: 513mgFiber: 12gSugar: 7gVitamin A: 862IUVitamin C: 26mgCalcium: 107mgIron: 5mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegan. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂