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Red Kidney Bean Salad Recipe

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Red Kidney Bean Salad Recipe: A Zesty, Nutritious Delight

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Key Takeaways

 

Aspect

Details

Prep Time

10 minutes

Cooking Time

0 minutes

Difficulty

Easy

Main Ingredients

Red kidney beans, vegetables, herbs

Nutritional Highlights

High in protein, fiber, and vitamins

Best Served

Chilled or at room temperature

Storage

Up to 3-4 days in the refrigerator

A vibrant red kidney bean salad in a bowl. The salad includes red kidney beans, chopped spring onions, parsley, sliced red bell peppers, celery, and a light dressing

Welcome to YourNewFoods.com’s vibrant world of salads! Today, we’re diving into a refreshing and protein-packed dish: the Red Kidney Bean Salad. Buckle up for a flavor-packed journey!

Introduction

What is a Red Kidney Bean Salad Recipe?

 It’s a versatile, plant-based dish combining hearty kidney beans, fresh vegetables, and a tangy dressing.

This salad perfectly blends textures and flavors, making it a crowd-pleaser at any gathering.

Why is Red Kidney Bean Salad Recipe so popular?

Its popularity stems from its incredible nutritional profile, ease of preparation, and adaptability to various dietary preferences.

Plus, it’s a fantastic way to incorporate more legumes into your diet!

What are the benefits of making Red Kidney Bean Salad Recipe at home?

By preparing this salad at home, you control the ingredients, ensuring freshness and tailoring it to your taste. It’s also cost-effective and allows for creative experimentation with flavors.

A close-up of a fork lifting a bite of red kidney bean salad.

Ingredients

Let’s dive into what you’ll need to create this delicious salad recipe:

IngredientAmount
Red Kidney Beans60 grams (about 1/3 cup)
Spring Onion1, finely chopped
Parsley2 cups, chopped
Red Bell Pepper1, sliced
Celery1 stick, chopped
Olive Oil1 tablespoon
Red Pepper Relish3 tablespoons
Vinegar1 teaspoon
SaltTo taste
PepperTo taste
A detailed, close-up image of a handful of red kidney beans

Preperation and Servings

Preparation Time and Servings

  • Prep Time: 10 minutes
  • Cooking Time: 0 minutes (No cooking required!)
  • Total Time: 10 minutes
  • Servings: 2-3

What Each Ingredient Adds to the Recipe

  • Red Kidney Beans: The show’s star, providing protein, fiber, and a meaty texture.
  • Spring Onion: Adds a mild, fresh onion flavor and crunch.
  • Parsley: Brings freshness and a pop of color.
  • Red Bell Pepper: Offers sweetness, crunch, and vitamin C.
  • Celery: Contributes a crisp texture and subtle savory flavor.
  • Olive Oil: Binds ingredients and adds healthy fats.
  • Red Pepper Relish: Introduces a tangy, sweet-spicy kick.
  • Vinegar: Enhances flavors and adds brightness.
  • Salt and Pepper: Seasons and balances all flavors.
close-up image of a single spring onion

Hints and Tips

  • Rinse canned kidney beans thoroughly to reduce sodium content.
  • Mash a small portion of the beans for a creamier texture before mixing.
  • Experiment with fresh herbs like cilantro or mint for variation.
  • Add a squeeze of lemon juice for extra zest.
close-up image of a bunch of fresh parsley.

Variations

  1. Mediterranean Twist: Add olives and feta cheese for a Mediterranean-inspired salad.
  2. Potato Power: Incorporate diced boiled potatoes for a heartier potato salad variation.
  3. Tuna Protein Boost: Mix in some canned tuna for an extra protein punch, similar to our tuna salad recipes.
  4. Pasta Party: Toss in some cooked pasta for a filling pasta salad.
close-up image of a single sliced red bell pepper

Serving Suggestions

Serving Suggestions

  • Serve chilled as a refreshing side dish.
  • Stuff into pita pockets for a quick lunch.
  • Use as a topping for mixed greens.
  • Pair with grilled chicken or fish for a complete meal.
A detailed, close-up image of a single celery stick. The celery is fresh, with a light green color and crisp texture

Nutrition Values

 

Nutrient

Amount per Serving

Calories

236 kcal

Protein

10g

Carbohydrates

30g

Fiber

8g

Fat

10g

Vitamin C

80% DV

Iron

15% DV

A detailed, close-up image of a bottle of olive oil. The bottle is clear, showing the golden color of the oil inside.

Difficulty Level

Easy: This recipe is perfect for beginners! It’s a breeze to prepare with no cooking required and simple chopping techniques. The hardest part? Waiting for it to chill!

A detailed, close-up image of a jar of red pepper relish

Storage

Store your Red Kidney Bean Salad in an airtight container in the refrigerator for 3-4 days. The flavors often improve after a day, making it a great make-ahead dish!

A detailed, close-up image of a bottle of vinegar. The bottle is clear, showing the liquid inside.

History of the Red Kidney Bean Salad

While not as ancient as some dishes, bean salads have been a cultural staple for centuries.

The Red Kidney Bean Salad likely evolved from traditional bean dishes, gaining popularity in the 20th century as a nutritious, convenient option.

Its versatility has made it a favorite in American cuisine, often featured at potlucks and picnics.

A detailed, close-up image of salt and pepper shakers

Conclusion

The Red Kidney Bean Salad is more than just a side dish. It’s a nutritional powerhouse that’s easy to make and delicious to boot!

Whether you’re looking for a quick lunch, a healthy side, or a protein-packed alternative to traditional salads, this recipe has got you covered.

So grab those beans and get chopping—your taste buds (and your body) will thank you!

FAQs

  1. Can I use other types of beans?
    Yes! Try cannellini or black beans for variety.

  2. Is this salad vegan?
    Yes, it’s 100% plant-based and vegan-friendly.

  3. How can I make it more filling?
    Add quinoa or rice for extra bulk and nutrition.

  4. Can I prepare this salad in advance?
    Absolutely! It often tastes better after marinating overnight.

  5. What’s a good substitute for red pepper relish?
    Try salsa or chopped sun-dried tomatoes for a similar tangy kick.

  6. Is this salad gluten-free?
    Yes, all ingredients are naturally gluten-free.

  7. How can I reduce the sodium content?
    Use low-sodium beans and adjust salt to taste.

  8. Can I add meat to this salad?
    Sure! Grilled chicken or canned tuna work well.

  9. What’s the best vinegar to use?
    Red wine vinegar or apple cider vinegar complement the flavors nicely.

  10. Can I freeze this salad?
    It’s best enjoyed fresh, as freezing may affect the texture of the vegetables.

Red Kidney Bean Salad Recipe
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Red Kidney Bean Salad Recipe

Recipe by Chris Cooper
5.0 from 1 vote
Course: SaladsCuisine: AmericanDifficulty: Easy
Servings

2

servings
Prep time

10

minutes
Cooking time

0

minutes
Calories

236

kcal

Red Kidney Bean Salad Recipe

Ingredients

  • 1 1 Spring Onion

  • 2 cups 2 Parsley

  • 1 1 Red Bell Pepper sliced

  • 60 Grams 60 Kidney Beans

  • 1 1 Celery stick

  • 1 tbs 1 Olive Oil

  • 3 tbs 3 Red Pepper relish

  • 1 tsp 1 Vinegar

  • Salt

  • Pepper

Directions

  • Chop celery, deseed and chop red pepper, drain canned kidney beans, chop the onion, and parsley.
  • Combine all ingredients in a medium bowl and toss well.
  • Adjust seasonings with Salt and Pepper

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A vibrant red kidney bean salad in a bowl.

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