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 and Cucumbers
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 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.
How to make this Recipe:
- Whisk dressing
In a small bowl, whisk all salad dressing ingredients until smooth.
- Combine
In a large bowl, combine cucumber, beans, red onion, parsley, and green onion.
- Toss and enjoy
Toss to combine, then pour in the salad dressing. Toss again until everything is lightly coated in dressing.
Common Questions
Yes! It actually tastes better after a few hours as the flavors meld together. Store it in the refrigerator in an airtight container for up to 3 days.
Yes! You can add grilled chicken, shrimp, feta cheese, or tofu for extra protein.
Absolutely! Add chopped jalapeños, red pepper flakes, or a dash of hot sauce to give it some heat.
It can be served as a side dish, a light main course, or even as a filling for wraps and pita bread.
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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.
Hi! I’m Irina. Here you’ll find healthy and healthy-ish recipes.
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