Spiced Bean Salad
This spiced bean salad is made with fresh veggies and hearty beans tossed in an easy and flavorful dressing. The perfect meal prep lunch!
I am obsessed with this spiced bean salad and you will be too!
Why You Need to Make This
- Quick & easy to throw together with virtually no cooking – just a brief minute or two to heat the oil.
- So flavorful – no bland, boring salads here!
- It’s very versatile so you can use whatever veggies, fruits, beans, and spices you enjoy.
- Great for meal prepping since the flavors concentrate as the salad sits.
- Good source of protein, fiber, and healthy fats.
Key Ingredients
- Beans or Lentils ⟶ Black eyed peas, chickpeas, kidney beans, white beans, green lentils, or even edamame!
- Veggies ⟶ Use fresh, crisp vegetables like cucumbers, celery, carrots, tomatoes, bell peppers, green or red onions, etc.
- Fresh herbs ⟶ Parsley and cilantro are my favorites, but you can also try mint, dill, chives, or basil.
- Fruit ⟶ Fresh fruits like tangerines, oranges, apples, peaches, or mangos; or dried fruit like raisins, dried cranberries, dried cherries, dried apricots, or dates.
- Nuts or Seeds ⟶ Walnuts, pecans, almonds, pistachios, cashews, peanuts, pumpkin seeds, sunflower seeds, or hemp seeds.
- Spices ⟶ Get creative! I like smoked paprika, turmeric, cumin seeds, coriander, chile powder (for heat), nutritional yeast, and cinnamon. You can also use prepared spice blends like curry powder, BBQ seasoning, Cajun seasoning, or any Trader Joe’s spice blends you like.
Spiced Bean Salad FAQ
Can I prep this salad ahead of time?
Yes, this bean salad is perfect for meal prepping because the leftovers taste even better! In fact, I recommend prepping the salad ahead of time and chilling in the fridge for a few hours before serving, so the beans and veggies have time to marinate in the dressing.
How long does it last in the fridge?
This salad will last up to 5 days if stored properly in the fridge. Place in an air-tight, covered container and use a clean utensil every time you take some out.
Can I use another oil?
You can, but olive oil imparts a really nice flavor to this salad.
Do I have to heat the oil first?
If you don’t have access to a stove, you can technically skip the heating and cooking the garlic. However, you will lose some flavor if you skip this step. Cooking the garlic in the oil removes the harsh bite of raw garlic, and the hot oil also allows the spices to bloom, bringing out their flavors.
More Easy & Refreshing Salads
If you make this spiced bean salad, don’t forget to leave a comment/rating down below and tag me in your photos on instagram @ellielikes.cooking. I love seeing all of your tasty recreations!
Spiced Bean Salad
Ingredients
Dressing**
- ½ tsp coriander
- ½ tsp smoked paprika
- ½ tsp turmeric
- ¼ tsp black pepper
- ½ tsp salt
- ¼ tsp chile powder or cayenne pepper optional for heat
- 2 tbsp olive oil
- 2 cloves garlic minced
- 1 tsp cumin seeds
- 3 tbsp lemon juice
- zest of ½ lemon
- ½ tsp mustard
Salad
- 2 cups cooked beans**
- 1 English cucumber (or 2-3 Persian cucumbers) diced
- 2 tomatoes diced
- 1 carrot grated
- 1 celery thinly sliced
- 2 green onions thinly sliced
- 1 cup loosely packed parsley** chopped
- 2 tangerines** diced
- ½ cup toasted walnuts** chopped
Instructions
- Make dressing: In a small bowl, mix together coriander, paprika, turmeric, salt, black pepper, and chile powder.
- Heat olive oil in a small pan over medium heat. Add garlic and cumin seeds and stir constantly for 1 minute or until garlic just starts to turn golden.
- Turn off heat and quickly pour the olive oil mixture into the bowl of spices. The oil should sizzle. Mix together the oil and spices and set aside to cool.
- Prep salad: While the dressing is cooling, prepare the salad. Add all salad ingredients to a large mixing bowl
- Finish dressing: Once the dressing has cooled, add lemon juice, lemon zest, and mustard. Whisk until well combined.
- Toss salad: Pour dressing over salad and toss until well combined.
- You can serve immediately, but the flavors will be better after marinating for a few hours in the fridge.
Notes
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