seven bean salad recipe

Written ByJenny Smyth Posted on
seven bean salad recipe
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The Best seven bean salad recipe

I have been making this seven bean salad recipe for years now and it is one of those dishes that just works for everything. My family loves it because it is hearty and filling but also light and fresh. The kids actually ask for it which is a win in my book. I love that I can make a big batch on Sunday and we have lunches ready for the week.

It is packed with protein and fiber from all those beans so it keeps everyone full and satisfied without feeling heavy. This salad comes together so easily. You just open a few cans of beans chop some vegetables and whisk up a simple dressing. No cooking required which is perfect for hot summer days when you do not want to turn on the oven.

The beans give you a great mix of textures from creamy cannellini to firm chickpeas and the crunchy bell peppers and onions add a nice bite. The dressing is tangy and slightly sweet and it soaks into the beans as it sits in the fridge making the flavors even better the next day. I started making this recipe because I wanted something healthy that my family would actually eat. Beans are full of nutrients like iron magnesium and folate.

They are also great for heart health and digestion. My husband is not always excited about salads but he loves this one because it feels more like a meal than a side dish. I often serve it with some crusty bread or over a bed of greens for a complete dinner. This seven bean salad is also perfect for potlucks barbecues and family gatherings.

It travels well and does not need to be kept hot or cold. Just toss it in a bowl and go. Everyone always asks for the recipe. It is one of those dishes that looks impressive but is actually really simple to make.

I hope you give it a try and your family loves it as much as mine does.

Seven Bean Salad

Seven Bean Salad

4.6 from 559 votes

This seven bean salad is a colorful and nutritious dish made with a mix of beans, fresh vegetables, and a tangy vinaigrette. It is perfect for meal prep, potlucks, or a quick and healthy lunch.

Prep Time15 mins
Cook Time15 mins
Resting Time0 mins
Total Time15 mins
Servings: 8Cuisine: InternationalCalories: 220 kcal

🥘Ingredients

For the Salad

1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) cannellini beans, drained and rinsed
1 can (15 oz) pinto beans, drained and rinsed
1 can (15 oz) great northern beans, drained and rinsed
1 can (15 oz) green beans, drained and rinsed
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
1 small red onion, finely chopped
1/2 cup fresh parsley, chopped

For the Dressing

1/2 cup olive oil
1/4 cup red wine vinegar
2 tablespoons apple cider vinegar
2 tablespoons honey
1 teaspoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper

👨‍🍳Directions

1In a large mixing bowl, combine all the drained and rinsed beans.
2Add the diced red and yellow bell peppers, finely chopped red onion, and fresh parsley.
3Toss gently to mix everything together evenly.
4In a small bowl or a jar with a tight fitting lid, combine the olive oil, red wine vinegar, apple cider vinegar, honey, Dijon mustard, minced garlic, salt, and black pepper.
5Whisk vigorously or shake the jar until the dressing is well emulsified and smooth.
6Pour the dressing over the bean and vegetable mixture.
7Stir gently with a large spoon until all the ingredients are coated with the dressing.
8Taste and adjust seasoning if needed, adding more salt or pepper to your preference.
9Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes before serving.
10This allows the flavors to meld together.
11For best results, let it sit for 2 to 4 hours or overnight.
12Serve chilled or at room temperature.

🔧Equipment

Large mixing bowl
Small bowl or jar for dressing
Cutting board
Chef’s knife
Measuring cups and spoons
Whisk or fork

📊Nutrition Facts (per serving)

🔥Calories: 220 kcal🧈Total Fat: 10g💛Saturated Fat: 1.5g❤️Cholesterol: 0mg🧂Sodium: 480mg🌾Total Carbs: 28g🥦Dietary Fiber: 8g🍬Sugars: 6g🥩Protein: 9g

📝Notes

You can use any combination of beans you have on hand. Frozen or fresh green beans work well if you blanch them first. The salad keeps in the fridge for up to 5 days. Stir before serving as the dressing may settle.

Watch Video Of How Seven Bean Salad Works

This seven bean salad is always a good idea for any occasion. It is easy to make, healthy, and feeds a crowd without much effort. I love that I can make it ahead and it tastes even better the next day.

It works perfectly for family gatherings because everyone can scoop out what they want and it goes with almost any main dish. For storage, keep the salad in a sealed container in the fridge for up to 5 days. If you want to serve it warm, you can let it sit at room temperature for about 15 minutes before serving.

To reheat, just microwave individual portions for 30 seconds. You can also serve it over a bed of greens or with some crusty bread for a more filling meal. It is a versatile recipe that I come back to again and again.

❓ Frequently Asked Questions About Seven Bean Salad

1. Can I use dried beans instead of canned?

Yes, you can use dried beans. You will need to cook them first until tender. Plan for about 1/2 cup dried beans per can. Soak them overnight and then simmer until soft. Drain and cool before adding to the salad.

2. How long does this seven bean salad last in the fridge?

This salad keeps well in an airtight container in the refrigerator for up to 5 days. The flavors actually get better as it sits. Just give it a good stir before serving because the dressing may settle at the bottom.

3. Can I make this salad ahead of time?

Absolutely. This salad is perfect for making ahead. In fact, it tastes best after it has marinated for a few hours or overnight. Prepare it the day before you plan to serve it and refrigerate. Bring it to room temperature before serving.

4. What can I substitute for the honey in the dressing?

You can use maple syrup or agave nectar instead of honey to keep it vegan. Both will add a similar sweetness. Start with 2 tablespoons and adjust to your taste. The dressing will still be tangy and flavorful.

5. Is this seven bean salad gluten free?

Yes, this salad is naturally gluten free as long as you use gluten free vinegar and mustard. Check the labels on your ingredients to be sure. All the beans and fresh vegetables are gluten free, so it is a safe option for those with gluten sensitivities.

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