Bean Salads
MN WIC Program
Bean & Chicken Salad
Printable Version: Bean & Chicken Salad Spread Recipe (PDF: 693KB/1 page)
- 2 cups cooked chicken, cubed OR turkey
- 2 cans (15-16 oz. each) beans, drained and rinsed (Kidney or Black) OR 3 cups cooked dry beans
- 1/2 cup celery, chopped
- 2 Tbsp green onion, chopped
- 1/8 tsp pepper
For a variation, add:
- 1 Tbsp dried parsley flakes
- Mix chicken, beans, celery, green onion, pepper and parsley in a large bowl.
- 6 Tbsp salad dressing Italian, Caesar or other favorite
- Add salad dressing and stir gently to combine.
Refrigerate for 1 hour before serving for best flavor.
Servings: 4
Tips:
- This is a great way to use leftover chicken.
- Turkey can also be used as well as different bean types.
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Bean Salad
Printable Version: Bean Salad Recipe (PDF: 430KB/1 page)
- 1 can (15-16 oz.) garbanzo beans OR black beans, drained and rinsedOR black-eyed peas, drained and rinsed OR 1 1/2 cups cooked dry beans
- 1/4 cup green pepper and/or celery, finely chopped
- 1 Tbsp onion, finely chopped
Mix beans, green pepper, celery and onion in a medium bowl.
Dressing
- 1/2 cup mayonnaise
- 1/2 cup sour cream OR plain yogurt
- 2 Tbsp Dijon mustard
- 1 Tbsp lemon juice or vinegar
- 1/2 tsp herbs (dill, oregano or basil)
- Salt and pepper to taste
For a variation, add:
- Caesar, Italian or another favorite salad dressing may also be used.
Mix dressing ingredients in a small bowl.
Pour dressing over salad mixture. Stir gently to blend well.
Servings: 3-4
Serving Idea:
- Serve over lettuce leaves
Serve as a side dish or as a main dish over washed and torn lettuce leaves (larger leaves can be rolled up like a burrito and sealed with a toothpick, making a "lettuce wrap" - these are also fun appetizers).
Tip:
- Easy Bean Salad makes a great dip, taco stuffing or quesadilla topping.
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Bean & Pasta Salad
Printable Version: Bean & Pasta Salad Recipe (PDF: 613KB/1 page)
- 1 package (14-16 oz) pasta OR 2-3 cups brown rice, dry OR 3 cups couscous, dry
- 2 cups raw vegetables (Such as green or red pepper, zucchini, broccoli, cabbage, cauliflower, carrots, green beans, pea pods, celery, onion or cucumber) OR thawed frozen vegetables
- 1 (15-16 oz.) can beans, drained and rinsed (Garbanzo, Black or Pinto) OR 1 1/2 cups cooked dry beans
For a variation, add:
- Leftover ham or chicken, canned tuna or sliced hard-cooked egg
Cook pasta following package directions. Drain and rinse with cold water.
Cut vegetables into bite-sized pieces.
- Mix vegetables, beans and pasta in a large bowl.
Dressing:
- 1/2 cup mayonnaise
- 1/2 cup sour cream OR plain yogurt
- 2 Tbsp Dijon mustard
- 1 Tbsp lemon juice or vinegar
- 1/2 tsp herbs (dill, oregano or basil)
For a variation:
- Caesar, Italian or another favorite salad dressing may also be used.
- Mix dressing ingredients in a small bowl.
- Pour dressing over salad mixture. Stir gently to blend well.
Servings: 8
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Black Bean Salsa Salad
Printable Version: Black Bean Salsa Salad Recipe (PDF: 644KB/1 page)
- 1 can (15-16 oz.) black beans OR black-eyed peas, drained and rinsed OR 1 1/2 cups cooked dry beans
- 1 can (15-16 oz.) corn, drained OR 2 cups cooked frozen corn
- 1 green pepper, chopped OR red pepper, chopped
- 5-6 green onions, sliced thin
- 1 large tomato, chopped
For a variation, add:
- Combine beans, corn, pepper, onion, tomato and rice in a large bowl.
Dressing:
- 2 Tbsp lime juice
- 1/2 cup fresh cilantro, chopped
- 2 Tbsp honey
- 1/4 cup red wine vinegar OR salad vinegar
For a variation:
- Italian dressing can also be used.
- Mix lime juice, cilantro, honey and vinegar in a separate bowl.
- Add dressing to salad mixture. Stir gently to combine.
Refrigerate for 1 hour before serving for best flavor.
Servings: 4-6
Serving Idea:
- This can be served as a salad or with tortilla chips as a dip.
