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You are here: Home / Special Diets / Wheat Free / 4 Bean Salad

4 Bean Salad

28th August 2018 - By Michelle Minnaar
This post may contain affiliate links.

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Looking for a healthy vegan salad for lunch or dinner? This 4 bean salad is an excellent alternative if you don’t feel like going shopping. The reason behind this is because this 4 bean salad uses ingredients that store very well and can last for months! So chances are that you’ve got the ingredients for this 4 salad in your kitchen cupboard without you even realizing it.

In either case, for those of you who love a vibrant and colourful salad like this one, then you’ll definitely enjoy this 4 bean salad as well. The best part is that it uses only vegetables, so it doesn’t get any more vegan than that! Enjoy the different textures brought forward by the four types of beans and dress the salad with your favourite dressing. Can you guess which four beans make up this 4 bean salad?

a bowl of 4 bean salad and onions

4 bean salad recipe balsamic dressing

This 4 bean salad calls for four types of beans: red kidney beans, garbanzo beans (chickpeas), pinto beans and green beans. Yes, it’s a lot of beans, but a lot of nutritious fiber! Combined with all four types of beans, the one thing that will bind these ingredients together is a balsamic vinaigrette. As a result, you’ll end up with a flavourful and nutritious salad that you won’t be able to stop eating. Besides, what a better way to eat healthy than with this 4 bean salad. You can eat all you want guilt-free. You’ll find that each type of bean is unique in its own way when it comes to delivering texture and flavour. Read below to find out how each bean contributes to making a 4 bean salad that rocks in all ways!

Ingredients for a 4 bean salad Green Beans Red Kidney Pinto Garbanzo

red kidney beans

The red kidney beans are known for their firm texture. They hold up very well in soups, so that’s why they are a very practical component of a cold salad. They would also hold up very well in stews or soups that are simmered for a longer period of time, just like this sausage soup with butter beans. When it comes to taste, they deliver a flavour very reminiscent of green peas or lentils. However, because the red kidney beans are so firm, then need to be pre-soaked in water to soften up.

garbanzo beans

You might know garbanzo beans as chickpeas! Chickpeas are very high in protein and it is a very versatile ingredient. It is used across many cuisines in the form of creating chickpea salads, chickpea soup, chickpea falafels or even eating roasted chickpeas alone.  In terms of texture, they are usually soft and buttery, but you can easily change their texture by roasting them off. This way, they will become crispier.

pinto beans

Pinto beans are an integral part of Mexican cuisine. It is very common to add them into burritos, wraps or make refried beans with them. Since they are soft, expect a buttery texture. They will most likely fall apart and taste slightly creamy. Also, they are a good source of protein and other healthy nutrients.

green beans

Green beans are probably my favourite vegetable side dish.  Besides using roasted green beans as a side dish, they make an excellent addition to a salad once you cut them into smaller pieces. For example, they complement this warm butterbean salad very well.  You can even control the texture of this salad. If you like your green beans a bit more firm then take them out of the boiling water a bit earlier. Otherwise, if you love your green beans extra soft, toss them in a frying pan for some extra heat.

A close up of 4 bean salad

canned four bean salad recipe

As mentioned before, this 4 bean salad is very practical and handy for when you have run out of perishables in your refrigerator. Or when you don’t feel like going to the supermarket. All you need to do is take a closer look in your kitchen cupboard and see whether or not you’ve got the four types of beans. Naturally, you can opt for the dried beans. However, you need to soak these overnight. If this is the case, then put them in a bowl full of water before you leave for work. They should plump up by the time you get back from the office. If you skip this step, your beans will take twice or three times as long to cook and their texture won’t be as tender.

You can also used canned beans as an alternative. Canned beans don’t need to be soaked in water, however you do need to be careful not to overcook these. If this happens, they might become too mushy and start falling apart in your 4 bean salad. Remember, it’s about getting the texture right!

Mexican 4 bean salad

If you love Mexican cuisine as much as I do, you’ll most likely want to spin this salad into a Mexican salad. To do so, just slice up one large avocado into thin strips. You can take inspiration from my mung bean salad where I’ve carefully cut the avocado. Next, cut up some fresh coriander, fresh chilli and sprinkle over with a bit of lime juice. If you want to take the salad to the next level, feel free to combine chipotle powder into the olive oil or just buy a chipotle style dressing. Lastly, nothing screams Mexican more than cutting up some fresh tomatoes into small squares with some thinly diced onions.

A bowl of 4 bean salad

4 bean salad dressing

4 bean salad is far from being a plain salad. The best part is that you can easily spice up this 4 bean salad with the right dressing. This recipe calls for a traditional balsamic vinaigrette. However, you can also opt for other dressings. For a creamy dressing, you can use ranch dressing or a creamy watercress sauce. For a tangy dressing, try this watercress dressing, which is super healthy! Otherwise, you can always go for the classic honey mustard salad dressing. The choice is yours. Which dressing would you include in the 4 bean salad?

What is your favourite type of bean salad?

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Bean Recipe

4 Bean Salad


★★★★★

4.9 from 7 reviews

  • Author: Michelle Minnaar
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 6 1x
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Description

This 4 bean salad recipe is unlike all the others. It is a perfect combination of textures, where the contribution of each bean was carefully thought-out.


Scale

Ingredients

  • 200g (7oz) green beans, topped and tailed
  • 240g (1 tin) cooked chickpeas
  • 240g (1 tin) cooked kidney beans
  • 240g (1 tin) cooked cannelini beans
  • 2 red onions, peeled and thinly sliced
  • 1 red chilli, washed and finely chopped
  • 30ml (2 tbsp) olive oil
  • 15ml (1 tbsp) balsamic vinegar
  • 125ml (½ cup) fresh coriander leaves, washed and chopped
  • Salt and pepper, to taste

Instructions

  1. Boil the green beans in salted water until fork tender. Drain and set aside.
  2. Once the green beans are cooled down, toss all the ingredients together in a large bowl and serve.

Notes

  • Substitute the different beans with your favourite pulses.
  • You can play with different salad dressings too!
  • Category: Side Dish
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 278
  • Sugar: 3.5 g
  • Sodium: 24 mg
  • Fat: 5.9 g
  • Carbohydrates: 43.9 g
  • Fiber: 11.5 g
  • Protein: 14.7 g

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Reader Interactions

Comments

  1. cheryl hadfield says

    28th August 2018 at 9:06 pm

    I love greenbean and potato salad

    ★★★★★

    Reply
  2. Sam macaree says

    28th August 2018 at 10:13 pm

    4 bean salad

    Reply
  3. Wise Ways says

    29th August 2018 at 8:14 am

    I’ve never tried a bean salad these look so tempting

    ★★★★★

    Reply
  4. Jeanette Leighton says

    30th August 2018 at 12:53 pm

    Love a 4 bean salad my favourite beans are green beans

    ★★★★★

    Reply
  5. Kelly Hirst says

    30th August 2018 at 10:07 pm

    I love an edamame bean salad

    Reply
  6. Solange says

    31st August 2018 at 4:58 am

    Mediterranean Three Bean Salad.

    Reply
  7. Emma C says

    3rd September 2018 at 9:09 pm

    Edamame salad

    Reply
  8. iain maciver says

    3rd September 2018 at 9:17 pm

    never had a bean salad so far

    Reply
  9. Caroline B says

    3rd September 2018 at 11:06 pm

    Mexican 4 bean salad yum

    Reply
  10. Desiree DeYoung says

    4th September 2018 at 5:16 am

    I don’t have a favorite bean salad!!!^_^

    Reply
  11. Lucy says

    4th September 2018 at 9:35 am

    I’ve never had one but they sound great 🙂

    Reply
  12. Ruth Harwood says

    4th September 2018 at 10:04 am

    With chickpeas and black eye peas along with red and white kidney beans and borlotti beans too xx

    ★★★★★

    Reply
  13. Annabel Greaves says

    4th September 2018 at 2:11 pm

    I love a green bean salad

    Reply
  14. Annie L says

    4th September 2018 at 3:00 pm

    I’d Love to try this – it looks so healthy!

    Reply
  15. Emily C says

    4th September 2018 at 8:45 pm

    MT boyfriend makes an amazing Lebanese inspired bean salad! So tasty!

    Reply
    • michelle says

      5th September 2018 at 8:15 pm

      yum! What ingredients does he use?

      Reply
  16. Kim M says

    5th September 2018 at 12:36 pm

    Love kidney beans in any sort of salad x

    Reply
  17. Sheena Batey says

    6th September 2018 at 10:56 am

    Butter bean salad

    Reply
  18. Adrian Crook says

    6th September 2018 at 11:37 am

    I love a kidney bean salad with red onion and tomato

    Reply
  19. hannah igoe says

    6th September 2018 at 4:05 pm

    I love a bean and sweet potato salad

    Reply
  20. claire woods says

    9th September 2018 at 10:54 am

    MEDITERRANEAN BEAN SALAD

    subscribed to your newsletter

    Reply
    • michelle says

      10th September 2018 at 6:50 am

      Wonderful! Welcome Claire!

      Reply
    • michelle says

      19th September 2018 at 2:06 pm

      wonderful welcome! 🙂

      Reply
  21. Steph says

    10th September 2018 at 2:48 pm

    I liked a edeme bean salad!

    Reply
  22. Steph says

    10th September 2018 at 2:48 pm

    I liked a edeme bean salad!

    Reply
  23. jo liddement says

    11th September 2018 at 7:22 pm

    I am vegetarian and love using beans in salads and my favourite ones to use are black beans.

    ★★★★★

    Reply
  24. Gillian Hitchen says

    11th September 2018 at 8:47 pm

    I like them tossed with toasted hazelnuts

    Reply
  25. Carol Frosdick says

    12th September 2018 at 3:40 pm

    Love Mexican bean salad

    Reply
  26. Kim Carberry says

    15th September 2018 at 11:50 am

    Butter bean salad…

    Reply
  27. Joanne Billington says

    17th September 2018 at 9:00 am

    Mexican bean salad

    Reply
  28. Mark McCaffery says

    18th September 2018 at 6:46 am

    A butter bean salad

    Reply
  29. Margaret Mccaffery says

    18th September 2018 at 3:17 pm

    Edamame salad

    Reply
  30. Sarah Mccaffery says

    18th September 2018 at 4:52 pm

    A Mexican bean salad.

    Reply
  31. Rachel Lines says

    21st September 2018 at 9:16 pm

    Green beans and pesto potato salad

    Reply
  32. Deirdre M says

    27th September 2018 at 10:02 pm

    Butter bean, pea, hazelnut & wild garlic pesto salad with pecorino shaved over the top!

    Reply
  33. Louise Ryves says

    28th September 2018 at 6:14 am

    Madame beans in a salad are tasty

    Reply
  34. Caroline Shepherd says

    28th September 2018 at 7:46 am

    I do a black bean salad with tomato, onions, peppers, and avocado which is really yummy.

    Reply
  35. Laura Turner says

    28th September 2018 at 9:53 am

    Flageolet beans with a drizzle of lemon.

    Reply
  36. Charlotte G says

    28th September 2018 at 10:51 am

    Green beans, sweetcorn and kidney beans in oil and vinegar 🙂

    Reply
  37. Angela Kelly says

    28th September 2018 at 1:37 pm

    I like a Mexican four bean salad.

    Reply
  38. Stef Acaster says

    28th September 2018 at 6:32 pm

    spicy Mexican bean salad

    Reply
  39. sharon martin says

    28th September 2018 at 7:54 pm

    Mexican Bean Salad

    Reply
  40. Sheri Darby says

    28th September 2018 at 8:08 pm

    The mixed bean salad my husband makes

    Reply
  41. Cara-Jane Hunter says

    29th September 2018 at 7:50 am

    This one! Love coriander!

    Reply
  42. Anneka says

    29th September 2018 at 9:28 am

    It’s the famous four bean salad of course and my mum makes the best one! I’ll be sending her this recipe to try out and I’ll do a taste test lol

    ★★★★★

    Reply
  43. Tricia Bingham says

    29th September 2018 at 1:39 pm

    green bean salad

    Reply
  44. Laura Pritchard says

    29th September 2018 at 3:29 pm

    Three Bean Salad is lush

    ★★★★

    Reply
  45. Amy Jo mclellan says

    29th September 2018 at 5:48 pm

    I love the sound of your Mexican 4 Bean Salad – that’s my favourite.

    Reply
  46. Carolyn E says

    29th September 2018 at 6:32 pm

    I like an aduki bean salad, with coriander, ginger and chili dressing

    Reply
  47. Adrian Bold says

    29th September 2018 at 10:01 pm

    I like a Mediterranean Three Bean Salad.

    Reply
  48. Meryl Thomas says

    29th September 2018 at 10:23 pm

    Love red kidney bean salad

    Reply
  49. Marie Rungapadiachy says

    29th September 2018 at 10:50 pm

    Steak, green bean, red onion and feta cheese salad is my favourite.

    Reply

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