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Mediterranean bean salad

Kidney Bean Salad Recipe

Kidney Bean Salad is a fresh, colourful and protein-packed dish made with tender kidney beans, crisp cucumber, juicy cherry tomatoes, red onion, fresh parsley and a zesty lemon dressing. Ready in just 15 minutes, this healthy vegan and gluten-free salad is perfect for meal prep, picnics, BBQs or as a refreshing side dish that's bursting with vibrant flavour and wholesome goodness.
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Prep Time 15 minutes
30 minutes
Course Salad, Side Dish
Cuisine Mediterranean
Servings 6 People
Calories 235 kcal

Equipment

  • 1 Large Mixing Bowl
  • 1 Sharp Chef’s Knife
  • 1 Chopping Board
  • 1 Wooden Spoon or Salad Spoon
  • 1 Small Jar or Mixing Bowl
  • 1 Citrus Juicer –
  • Measuring Spoons

Ingredients
  

  • 2 400g tins kidney beans - drained and rinsed
  • 1 large cucumber - diced
  • 250 g cherry tomatoes - halved
  • 1 large red bell pepper - diced
  • ½ medium red onion - finely chopped
  • ½ cup fresh parsley - finely chopped
  • Juice of 2 fresh lemons
  • 1 teaspoon lemon zest
  • 4 tablespoons olive oil - extra virgin
  • 2 garlic cloves - minced
  • 1 tablespoon maple syrup or honey
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon dried oregano
  • ¼ teaspoon chilli flakes - optional

Instructions
 

Step 1: Prepare the Kidney Beans

  • Drain both tins of kidney beans thoroughly.
  • Rinse the beans under cold running water.
  • Allow them to drain completely before adding them to the mixing bowl.
  • Removing excess liquid prevents the Kidney Bean Salad from becoming watery.

Step 2: Chop the Vegetables

  • Dice the cucumber into small, bite-sized cubes.
  • Halve the cherry tomatoes.
  • Finely chop the parsley.
  • Dice the red pepper evenly.
  • Finely slice the red onion.
  • Keeping the vegetables a similar size ensures every bite of Kidney Bean Salad contains a balanced mix of flavours and textures.

Step 3: Make the Lemon Dressing

    In a small bowl, combine:

    • Fresh lemon juice
    • Lemon zest
    • Extra virgin olive oil
    • Minced garlic
    • Maple syrup or honey
    • Sea salt
    • Freshly ground black pepper
    • Dried oregano
    • Chilli flakes, if using
    • Whisk vigorously until the dressing becomes smooth and slightly creamy. Taste and adjust the seasoning if necessary.

    Step 4: Assemble the Salad

    • Place the kidney beans into a large serving bowl.
    • Add the cucumber.
    • Fold in the cherry tomatoes.
    • Add the diced red pepper.
    • Sprinkle over the chopped parsley.
    • Scatter in the chopped red onion.
    • Mix gently to avoid breaking the beans.

    Step 5: Add the Dressing

    • Pour the prepared dressing evenly over the vegetables and beans.
    • Using a large spoon, gently fold everything together until every ingredient is lightly coated.
    • At this stage, your colourful Kidney Bean Salad should look fresh, vibrant and appetising.

    Step 6: Chill Before Serving

    • Cover the bowl with a lid or cling film.
    • Refrigerate for at least 30 minutes.
    • Chilling allows the lemon dressing to soak into the beans while enhancing the overall flavour.
    • Kidney Bean Salad can taste even better after several hours in the refrigerator as the flavours have more time to develop.

    Step 7: Garnish and Serve

      Before serving:

      • Sprinkle with extra chopped parsley.
      • Add a little fresh lemon zest.
      • Drizzle lightly with extra virgin olive oil, if desired.
      • Taste once more and adjust the seasoning if needed.

      Notes

      • 🥗 For the freshest flavour, chill the Kidney Bean Salad for at least 30 minutes before serving to allow the dressing to soak into the beans and vegetables.
      • 🍋 Always use freshly squeezed lemon juice rather than bottled juice for the brightest, most vibrant taste.
      • 🫘 Rinse and drain canned kidney beans thoroughly to remove excess sodium and improve the salad's flavour and texture.
      • 🌿 Fresh parsley is highly recommended, as dried parsley won't provide the same fresh aroma or colour.
      • 🥒 If making the salad ahead of time, you can stir in the cucumber just before serving to keep it extra crisp.
      • 🧂 Taste and adjust the seasoning before serving, as the beans may absorb some of the dressing while chilling.
      • ❄️ Store leftovers in an airtight container in the refrigerator for up to 4 days. Do not freeze, as the fresh vegetables will lose their texture.
      • 🥄 Give the salad a gentle toss before serving and add an extra squeeze of lemon juice or a drizzle of olive oil to refresh the flavours if needed.
      Keyword Kidney Bean Salad