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    Home » Recipes » Salads

    Easy Bean Salad

    Published: Aug 14, 2020 · Modified: Sep 6, 2024 by Cinde LittleThis post may contain affiliate links4 Comments

    Jump to Recipe Print Recipe

    Everyone needs more fibre, especially those on a gluten free diet. Add this Easy Bean Salad to your repertoire for lunches and snacks. See the suggestions to vary the recipe so you never get tired of it.

    Several Mason Jars of different sizes filled with Bean Salad.

    Green beans from the garden are always a favourite for me so I definitely make this bean salad in the summer. I’m sure my mom used canned beans and made it year round.

    My mom’s recipe called for beans in a 14-oz can but that size is now harder to find. The amount of dressing in this recipe is enough to make it using two 19-oz cans of beans so that’s how I wrote it. Unlike baking, you don’t need to be precise with your measurements here. If you have another recipe that needs half a can of beans just use up the rest of the can in this salad.

    Jump to:
    • High Fibre Foods for a Gluten Free Diet
    • Tips for Grab-and-Go Lunch or Snacks
    • Easy Bean Salad

    High Fibre Foods for a Gluten Free Diet

    Fibre is important for everyone but especially for people on a gluten free diet. A good place to start is knowing what foods are high in fibre and incorporating a good variety of them into your diet.

    Here’s one list of the top 10 high fibre foods. Can you think of something you like to eat for every one of these foods?

    1. Beans
    2. Broccoli
    3. Berries
    4. Avocados
    5. Popcorn
    6. Whole Gluten Free Grains
    7. Apples
    8. Dried Fruit
    9. Potatoes
    10. Nuts and Seeds

    Now here are some recipes, 33 High Fibre Gluten Free Recipes.

    Tips for Grab-and-Go Lunch or Snacks

    I love clear Mason jars for everything. Having only two sizes of lids for seven different jar sizes makes it easy to store them and easy to find one that fits. Here are some of the ways I use my jars.

    • ½-cup jars are good for spice mixtures or a single portion of salad dressing for lunch.
    • 1-cup or 2-cup regular mouth are great for marinades and sauces.
    • 1-cup wide mouth jars are best for eating soup, salad or dessert.
    • 2-cup wide mouth work for things you would eat by hand like nuts, trail mix or roasted chickpeas.
    • 4-cup regular mouth are nice for storing things you will pour out like granola or peanuts.
    • 4-cup wide mouth are my favourite for storing dried beans, grains, flour and dried fruit. They can often hold the entire package I open and I like that I can stick my whole hand in them.

    Two lids for all these jars. When someone gives me a jar of something and it has a different size lid I am sure to return it. If I can’t give it back then I'll fill the jar with something homemade and pass it on with a note, “don’t return the jar.”

    A large bowl of Easy Bean Salad with canned mixed beans and green beans. this gluten free recipe
    A large bowl of Easy Bean Salad with canned mixed beans and green beans.

    Easy Bean Salad

    Everyone needs more fibre, including those on a gluten free diet. Add this Easy Bean Salad to your repertoire for lunches and snacks.
    5 from 1 vote
    Print Pin Rate
    Course: Salad
    Cuisine: Canadian
    Keyword: easy bean salad, high fibre bean salad
    Prep Time: 15 minutes minutes
    Servings: 8 People
    Author: Cinde Little

    Ingredients

    BEAN SALAD

    • 1 can mixed beans* rinsed and drained (19 oz/540 ml)
    • 1 can kidney beans or chickpeas rinsed and drained (19 oz/540 ml)
    • 1½ cups green beans cooked (fresh, frozen or canned)
    • ½ cup chopped onion white, red or even green onions
    • ½ cup chopped bell pepper red, green, orange or yellow

    DRESSING

    • ⅓ cup cooking oil
    • ⅓ cup sugar
    • ⅓ cup vinegar (rice wine, white wine)
    • ½ teaspoon salt
    • ½ tsp pepper
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    Instructions

    • In a large bowl combine beans, onion and pepper.
    • Mix dressing ingredients in a jar or measuring cup. Pour dressing over the beans and stir. Refrigerate overnight.
    • Serve in a large serving bowl or divide into Mason jars for ready-to-eat portion sizes.

    Notes

    *My mom made this with 1 can of chickpeas and 1 can of kidney beans. I prefer to substitute mixed beans for one of them to keep more variety in my diet.

    __________________________________________________________________________

    New here? I've got the help you need to learn to make gluten free food the whole family wants to eat. Subscribe and get your free resource, 29 Tips for GF flour.

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    🎉 I made it into the Top 100 Gluten Free Blogs for 2025 and the Top 40 Gourmet Food Blogs. Learn all the ways I can help you by visiting this page, Everyday Gluten Free Gourmet.

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    Comments

      5 from 1 vote

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      Recipe Rating




    1. Justin Little

      September 23, 2024 at 2:55 pm

      5 stars
      Such an easy and healthy recipe. It's even better the day after you make it!

      Reply
      • Cinde Little

        September 23, 2024 at 9:50 pm

        Thanks Justin! I agree, so easy and it lasts all week. If you're trying to eat 30 different plants a week you just got 10 right there.

        Reply
    2. Steshni

      September 23, 2022 at 11:40 am

      Best way to get more delicious plant protein😍😍

      Reply
      • Cinde Little

        September 23, 2022 at 2:20 pm

        Thanks Steshni! It is so easy and lasts for more than a week, always great for lunch!

        Reply

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    Easy Bean Salad in a bowl or in jars, a delicious high fibre choice.

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