WIC Healthy Families Food, Fun and Facts!

Bean Salads

MN WIC Program


  • Kids can help!

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:

  • 1 cup cooked rice
  • 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.
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