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I make this black bean salad on repeat. Not because my husband loves it (he doesn’t eat beans), but because I do. It’s my easy way to get in that half-cup of beans a day, and one batch makes just enough for four lunches. It keeps well in the fridge, tastes even better after a day or two, and comes together with just a bit of chopping and mixing.
You may have seen the big batch bean salads making the rounds on social media. They often combine several types of beans and make enough to feed a small army. This version is scaled down. I use just one can at a time and change up the beans: black beans, red beans, white beans, chickpeas, even lentils. Each kind offers a slightly different nutrient profile, and it’s an easy way to build variety into my meals.
Everything else is flexible too. The vegetables, aromatics, herbs, and vinegar can vary based on what’s in your kitchen. I also like switching up the flavors with different herbs and spices, so it never feels like the same salad twice. The only constant is the olive oil.
Ingredients You’ll Need
This is a flexible, make-it-your-own kind of salad. The base combination works well, but feel free to swap the vegetables, herbs, or vinegar based on what you have on hand.
- Black Beans – These are a great source of plant-based protein and fiber. Just half a cup provides about 7 grams of protein and 8 grams of fiber, which supports digestive health and helps keep you full longer.
- Yellow Bell Pepper – Adds crunch and natural sweetness, along with vitamin C and antioxidants.
- Cucumber – Brings a light, refreshing crunch and extra hydration.
- Grape Tomatoes – Juicy and slightly tangy, they add brightness and a dose of lycopene.
- Radish – Peppery and crisp, these bring contrast in both flavor and texture.
- Red Onion – Adds sharpness and depth. Shallots or finely minced garlic also work if you’re out of onions.
- Cilantro – Bright and fresh, though parsley, mint or dill are also great options. Herbs bring both flavor and a small antioxidant boost.
- White Wine Vinegar – Light and balanced. You can swap in red wine, balsamic, white balsamic, or apple cider vinegar depending on your preference.
- Olive Oil – A core ingredient in the Mediterranean Diet, olive oil adds richness and helps your body absorb fat-soluble nutrients from the vegetables.
- Salt & Pepper – To season everything simply.
How to Make Black Bean Salad
This salad comes together in a few simple steps. No cooking, no fancy tools: just chop, toss, and enjoy.
- Drain and rinse the beans.
Give them a quick rinse to remove excess salt or starch from the can. - Chop the vegetables.
Dice the bell pepper, cucumber, radish, and onion. Halve the grape tomatoes. Roughly chop fresh cilantro. - Add everything to a bowl.
Combine the beans, vegetables, and chopped herbs in a large mixing bowl. - Season and dress.
Pour in the olive oil and vinegar, then season with salt and pepper. Toss well to coat. - Taste and adjust.
Add more vinegar or salt if needed. Let the salad sit for a few minutes before serving, or refrigerate for later.
Tips and Variations
This salad is flexible by design. It doesn’t require precision, and it happily welcomes whatever ingredients you need to use up. Here’s how I adjust it based on what’s in the fridge or pantry and what I’m in the mood for.
➝ Rotate your beans for variety
I don’t play favorites with beans. I buy what’s on sale, keep a few cans in the pantry, and rotate through them. One week it’s black beans, another time it might be chickpeas or lentils. Each one offers a different nutrient profile, so switching them up is an easy way to add variety without overthinking it.
➝ Use the vegetables you have
Bell pepper, cucumber, grape tomatoes, radishes: they’re some of my favorite staples to keep on hand. Carrots, celery, or even zucchini would be just fine too. If I have leftover roasted vegetables like eggplant or sweet potato, I’ll throw those in too. The mix of textures and flavors is always welcome.
➝ Change up the aromatics and herbs
Red onion adds a nice sharp bite, but shallots, scallions, or finely minced garlic also work. If raw onion tastes too strong, a quick soak in cold water helps mellow it out. As for herbs, cilantro or parsley are my usual picks, but mint or dill are great options too. They bring freshness and help balance the earthy flavor of the beans.
No fresh herbs? You can sprinkle in a pinch of dried oregano or thyme instead. You’ll still get antioxidant benefits from dried herbs, even though the vitamin content isn’t the same.
➝ Add a little spice
For a subtle kick, try chili powder, cayenne, smoked paprika, or even ground cumin. This salad is a great base for experimenting with spices, so have fun making it your own.
➝ Choose any vinegar you like
I don’t have a strong preference here. I’ve used white wine, red wine, apple cider, balsamic, white balsamic, Sherry vinegar; they all work. You can also use lemon or lime juice instead if you prefer a citrusy kick. It’s especially nice with chickpeas or lentils. Just taste and adjust, and embrace variety!
➝ Scale it up
This makes four good-sized servings, which is just right for me for the week. If you’re making it for a group or want leftovers for days, it scales up easily. Just be sure your mixing bowl can handle it.
Serving Suggestions
This salad has become one of my default lunch staples, but it works just as well as a side dish. Here are a few ways I like to enjoy it:
- Solo lunch
Serve it as-is for a fiber-rich, plant-based meal. You can pack it up in individual containers so it’s ready to go for the next few days. - Tucked into a grain bowl
Spoon it over brown rice, quinoa, or bulgur and top with a soft-boiled egg, sliced avocado, or a dollop of yogurt. - Wrapped up or scooped
Use it as a filling for lettuce wraps, tortilla wraps, or even tucked into pita. You can also serve it with whole grain crackers or endive leaves as a snack board addition. - Paired with grilled protein
It makes a great side for grilled chicken, fish, or shrimp. The vinaigrette and fresh herbs help balance out richer flavors. - As part of a Mediterranean-style plate
Add a few olives, some hummus, a wedge of feta, and a pile of greens, and you’ve got a balanced, no-cook meal.
Storage and Make-Ahead Tips
This salad was practically made for meal prep. It holds up well, tastes better after a little rest, and doesn’t mind being tucked away in the fridge for a few days.
➝ Make ahead
The whole salad can be prepped up to four days in advance. I usually make a batch, portion it out into containers, and call it lunch for the week. No last-minute chopping required.
➝ Storage
Store it in an airtight container in the fridge. It stays fresh for about 4 days. The vegetables do soften slightly over time, but the flavors get even better. Kind of like how soup always tastes better the next day.
➝ Citrus instead of vinegar
Lemon or lime juice works well as a substitute for vinegar, but the flavor may mellow a bit faster in the fridge. The salad still keeps for 2 to 3 days, though I find the vinegar version holds up slightly better by day four.
➝ Let it warm up a little
Olive oil tends to firm up when chilled, so if the salad looks a bit solid straight from the fridge, don’t panic. Just let it sit at room temperature for 10–15 minutes and give it a stir. It’ll come back to life.
➝ Add extras later
If you’re planning to add avocado, feta, or anything that doesn’t love sitting around, wait until just before serving. No one wants sad avocado.
Your Black Bean Salad Questions, Answered
Yes! It’s packed with fiber, plant-based protein, and antioxidants from the vegetables and herbs. Using olive oil as the base also keeps it aligned with the Mediterranean Diet.
Technically, yes… but then it’s not really a black bean salad anymore. Chickpeas and lentils aren’t technically beans, but since they’re part of the same legume family, they make great swaps. If you skip legumes entirely, though, you’ll be on the same team as my husband, also known as the No Beans Club. What you’ll end up with will still be tasty, but it’s really just a chopped vegetable salad at that point.
Absolutely. Fresh citrus juice adds brightness and works especially well with chickpeas or lentils. Just note that it may lose a bit of sharpness after a couple of days in the fridge, so enjoy it within 2 to 3 days.
Not recommended. The texture of the vegetables and beans changes a lot once thawed, and not in a good way. It’s better fresh from the fridge.
First, take a deep breath. Then, run (don’t walk) to the store, because running out of olive oil on the Mediterranean Diet is basically a kitchen emergency. If that’s not an option, you can use avocado oil in a pinch since it has a similar heart-healthy fat profile and mild flavor. Other neutral oils like grapeseed or sunflower will work too, but the flavor won’t be quite the same. Just add olive oil to your next grocery list… twice.
Then you’ve just had an excellent fiber day. Beans are packed with protein and fiber, so the only real “danger” is feeling very full for a while… and maybe a little extra air pressure. Next time, portion out a bowl, or don’t. I’m not here to judge.
More Delicious Recipes
Chick-fil-A Kale Salad Copycat
Asparagus Salad with Wheat Berries
Black Bean Salad with Vegetables and Vinaigrette
Ingredients
- 1 can Black beans, reduced sodium 15 oz can, drained and rinsed
- 1 Persian or English cucumber (about 1 cup diced)
- 1 Yellow bell pepper
- 1 cup Grape tomatoes
- 1/4 cup Radishes
- 1/4 cup Red onion
- 1/4 cup Fresh cilantro (or swap with parsley, mint, chives, or dill)
- 2 tbsp White wine vinegar (or substitute lemon or lime juice)
- 3 tbsp Extra virgin olive oil
- 1 pinch Salt
- 1 pinch Freshly ground black pepper
- Optional add-ins: dried oregano, chili powder, cayenne, smoked paprika, or any spices you like.
Instructions
- Rinse and drain the beans. Place the canned black beans in a colander and rinse them under cold water to remove excess sodium and starch.
- Chop the vegetables. Dice the bell pepper, cucumber, and radish into pieces roughly the size of a black bean. Halve the grape tomatoes. Dice the red onion a bit smaller so it blends in nicely, and roughly chop the cilantro or other herb of your choice.
- Combine everything in a bowl. Add the drained beans, chopped vegetables, and herbs to a medium mixing bowl.
- Season and toss. Pour the vinegar and olive oil directly into the bowl. Add salt and pepper to taste, then toss until everything is evenly coated.
- Taste and adjust. Give it a taste and adjust seasoning if needed. At this stage, you can also sprinkle in dried oregano, chili powder, smoked paprika, cayenne or any spices you love to change up the flavor.
- Serve or store. Serve right away or refrigerate, covered, for up to 3 days. If serving from the fridge, let it sit on the counter for about 10 minutes so the olive oil isn’t solidified.
Notes
- You can swap black beans for chickpeas, red beans, white beans, or lentils to mix up both flavor and nutrients.
- Change up the flavor with fresh herbs like parsley, mint, dill, or chives, or add a pinch of dried oregano, chili powder, or cayenne for a little kick.
I make this salad on repeat! It’s quick, fresh, and perfect for meal prep. I love switching up the beans, herbs, and veggies so it feels a little different every time.
Like you, I make this regularly, especially in warm months. In cold weather I’m more likely to go to a chili or other meat and bean dish..
And I use dried beans, almost exclusively, because I must watch my salt.
The one caveat for anyone not used to using dried beans is to cook the beans carefully. Kidney beans especially Must Be Boiled for a period of time. Look it up. The can be cameos dangerous if not cooked adequately.
I also add corn to many of my bean salads. Beans and corn, when eaten together, make a complete protein. Either one without the other, it’s not.
Bean appetit!
Thanks so much for sharing your tips! Dried beans are such a great choice for lowering salt, and you’re right about kidney beans needing that extra boil. I love the idea of adding corn too, it’s such a tasty combo with beans. “Bean appetit” made me smile!