Cucumber and Bean Salad is one of those quintessential summer foods. It’s comforting, protein-rich, and easy to put together quickly with pantry ingredients.
This salad is dressed with a sweet and sour dressing made with fresh lime or lemon juice, oil, maple syrup or honey, and seasonings.
Beans
Beans are a subgroup of vegetables, called legumes. Did you know that all beans are considered a legume, but not all legumes are considered beans?
Beans have unique nutritional benefits and are rich in fibre and protein and low in fat. Beans are similar to meat in nutrients, but with lower iron levels and no saturated fats. Great article about beans: “Why Beans Are Good for Your Health”.
Cucumbers
Cucumbers are popular long green garden vegetables. Technically, they’re fruits from the same family as watermelons and pumpkins. A cucumber’s nutritional benefits are ideal for healthy eating, because they are low in calorie and contain many hydrating properties and valuable nutrients.
Once you make this Cucumber and Bean Salad, chill it in the refrigerator for several hours to allow the dressing to soak into the beans and cucumber, and allow the flavors to meld. Olive oil is key to the dressing and will coagulate when chilled. To serve, remove the bean salad from the refrigerator and let it come close to room temperature.
All our salad recipes: salads page.
Cucumber and Bean Salad
Ingredients
- 1 English cucumber, unpeeled (sliced into quarters)
- 1 15 ounce can black beans (no salt added, rinsed and drained)
- 1 15 ounce can cannellini beans (no salt added, rinsed and drained)
- ½ cup red onion (chopped)
- ⅓ cup green onion (thinly sliced)
- ¼ cup fresh parsley (chopped)
Salad Dressing:
- 2 tablespoons olive oil
- 2 tablespoons fresh lime or lemon juice
- 1 tablespoon maple syrup or honey
- ⅛ teaspoon cayenne pepper (or to taste)
- Salt and black pepper to taste
Instructions
- In a small bowl, whisk all salad dressing ingredients until smooth.
- In a large bowl, combine cucumber, beans, red onion, parsley, and green onion. Toss to combine, then pour in the salad dressing. Toss again until everything is lightly coated in dressing.
- This salad keeps well, covered and refrigerated, for about 2 – 3 days.