Black Bean Salad Recipe (2024)

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This Black Bean Salad Recipe is full of fresh ingredients and southwest flavors that make a delicious lunch or side dish idea!

Aside from a little bit of chopping, the recipe comes together quickly with a few canned items.If you’re looking for easy recipesthat is perfect for your family, this one appeals to kids and parents alike!

This conversation is sponsored by WhiteWave Foods. The opinions and text are all mine.

This post for cold Black Bean Salad was originally posted July 29, 2015. It has been updated to include more detailed directions to make it perfectly every time!

My kids are old enough to pack or put together their own lunches. But I still need to make sure they havea selection of natural options, otherwise, they pack what they like which is not going to do their little bodies any favors.

Black Bean Salad is a great lunch for kids

Today I’m sharing one of my favorite recipes that is perfect for back-to-school lunches. This recipe works well because my kids like lunch ideas that aren’t sandwiches.

What I like best about it is that it uses organic canned beans and corn, mixed with fresh veggies and can be served in a few different ways so that it pleases the kids.

This black bean salad is super flavorful, full of protein, and is just plain delicious. And although there is a bit of prep, it’s worth it! Once this simple black bean salad is made, you can grab it for a few days! That’s my favorite kind of recipe!

The colors and taste are vibrant and my kids love it. They are picky eaters, so I was pleasantly surprised when I made this for myself and they basically stole it from me.

Not only is this a great lunch, but it makes a fantastic side dish or party food!

These Simple Truth organics are super easy to find and you know you are using quality ingredients.

Ingredient Notes

Scroll down to find a printable recipe card with full measurements and detailed instructions.

This is one of those recipes that you can tailor-make based on the flavors that you and your kids like. While black beans taste amazing in this recipe, you can always use white beans or even garbanzo beans.

I grab red and orange bell peppers for this, but you can use yellow, you could use green, you could swap out for those sweet mini peppers, whatever you want!

My kids really enjoy the sweet crunch of bell peppers so I knew they would at least try this dish. I try to make sure I have their favorite fruits and veggies on hand to add to their lunches.

And I also have them try something new every few weeks. Kids really love to find new things they like.

Cilantro and raw onion are strong flavors that some kids might not love, but they really do add so much flavor. And when they are mixed in, they add to the overall flavor! Just leave them out if you don’t want them.

Corn adds such a nice sweetness to the black bean salad. Do not skip it!

Olive oil and balsamic vinegar create a simple dressing that ties everything together. Paired with minced garlic, YUM!

I like to add red pepper flakes to my serving, for a little heat, but my kids don’t! Totally up to you.

With all canned foods, I like to drain and rinse them before use. That helps to remove any extra salt that may have been used. This allows you to control the flavor a bit more.

And again, if your kids don’t love a certain ingredient, just skip it!

Where to Find the Products in Stores

How to make Black Bean Salad

The preparation for this easy Black Bean Salad is pretty quick. But the flavor gets even better if you have a little bit of time to let it sit for a bit (half an hour at least) before eating.

You can make this salad in just one bowl and if there weren’t being photos taken, I would have made it right in a plastic storage container.

Rinse and drain the Organic Simple Truth black beans and corn and add them into a large bowl.

Chop the bell peppers and onions into a small-ish dice. This Salad with Black Beans is a little bit like an extra chunky salsa so a rough chop is fine.

Add the garlic.

If your kids would freak out about the onions, leave them out or try a shallot that has a little less bite. You can easily make this recipe your own to suit your own little taste buds.

Add the cilantro.

Toss everything together with just a little olive oil and a good quality balsamic vinegar and sea salt to taste.

A good quality vinegar tends to be a little bit sweeter and less vinegary or you can even try a flavored variety. I know there is a honey balsamic which might be a good choice as a starter vinegar for a picky kid.

I know there are certain flavors I don’t enjoy (sesame) so I never force my kids to eat the things I can tell they don’t like. I always let them know that we will revisit them later to see if we like it better.

But some things just aren’t going to appeal to them ever (mayo – I’m looking at you).

This is one of those dishes that gets a better flavor the longer it sits. The flavors meld together and take on the sweet tang of the vinegar.

You can make this the night before, even, and it will be perfect for lunch the next day.

How to Serve This Salad

My kids love to eat this with organic tortilla chips from Simple Truth. Who am I kidding, so do I. It works really well as a salsa and this would also be a great recipe for your summer entertaining.

And I don’t know about your kids, but if my kids think they are eating a dip instead of calling this a salad, they’re probably going to eat more of it.

A better way for me to eat this Black Bean Salad is over arugula. All the bold flavors work really well together. And you don’t need to add any other dressing since the black bean salad has oil and vinegar.

The beans give you protein so you’ll feel more full, longer. I’m worried that because I have the day to myself that I will run myself crazy and grab junk at lunchtime.

Prep this Black Bean Salad once you’ll have a healthy lunch and snack option for your whole family for several days.

How to Pack This Salad for Lunch

When I pack this for lunch for the kids, I just add it to a small reusable container and use a plastic (or reusable) bag for tortilla chips.

There isn’t any dairy in the recipe so while I always put in a small ice block, I never worry about this salad being too warm.

With just this one prep session, I was able to take care of lunches for about a week. Boom.

Other Items I Pack for Lunch

One of our recent discoveries is this Horizon Organic Chocolate milk. My oldest son has finally grown out of his milk allergy but hasn’t developed a taste for milk yet.

He LOVES these individual-sized chocolate milk cartons. He takes these to school, from time to time, which makes me really happy since he’s getting some real calcium. And I feel like this organic milk is a way better option than juice.

We keep these on a low shelf, where he can reach them. I always try to make it as easy as possible for the boys to get to the good stuff. The cookies and other treats are kept out-of-the-way so they don’t make their way into lunch pails.

Do you have your kids pack their own lunches? It’s the best thing that ever happened to me. Besides them being able to bathe themselves.

Tips and Tricks

If your kids are open to it, you can add even more flavor to this salad. Cut up avocado and queso fresco would all be delicious additions to these southewestern flavors.
You can substitute a store-bought balsamic vinaigrette to save time or if you don’t have plain balsamic dressing at home.
If your family doesn’t like cilantro, try another fresh herb like basil or parsley.
To give it a little kick, add some diced jalapenos!

Frequently Asked Questions

How long will black bean salad last?

Black Bean Salad will last for about 4 days in the refrigerator when stored in an air-tight container.

Are canned black beans healthy?

Canned black beans are a good source of fiber and protein and are low in fat. They have other nutrients that are essential for optimal health. But as with lots of canned items, they can be high in sodium. Rinsing the beans prior to using will help to remove some of the excess sodium.

This Sausage and Quinoa with Peppers is something I make for dinner but leftovers make a great lunch idea.
Tuna and Noodles is great hot or cold. My youngest LOVES to take this to school.
A leftover piece of this Salami Pizza always puts smiles on my kid’s faces.
White Bean Caprese is also another great party food idea!
This Cream Cheese and Corn Crockpot with bacon recipe is a must!

Black Bean Salad

This Black Bean Salad is perfect for sending in school lunches or for eating at home during a busy day. I serve it with tortilla chips for the kids and guests and over arugula for me. With the fresh veggies and protein, your kids will love the southwestern flavors!

4.54 from 32 votes

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Course: Side Dish

Cuisine: American

Prep Time: 15 minutes minutes

Total Time: 15 minutes minutes

Servings: 6 servings

Calories: 305kcal

Author: Sharon Garofalow

Ingredients

▢ 30 ounces Black Beans drained and rinsed
▢ 15 ounces Sweet Corn drained and rinsed
▢ 1 orange bell pepper chopped
▢ 2 red bell peppers chopped
▢ 1/2 small red onion chopped
▢ 1/4 cup fresh cilantro chopped
▢ 2 cloves garlic crushed
▢ 2 TBSP balsamic vinegar
▢ 1 TBSP olive oil
▢ 1 tsp salt
▢ 1/2 tsp crushed red pepper flakes for heat optional
▢ Tortilla chips

Instructions

Drain and rinse the black beans and corn then add to a large bowl.
Chop the red and orange bell pepper, red onions and cilantro and add to the bowl.
Add minced garlic.
Mix well.
Drizzle with olive oil and balsamic vinegar.
Store in a plastic or glass storage container and keep covered in the fridge.
Serve with chips. Or over arugula.

Notes

If your kids are open to it, you can add even more flavor to this salad. Cut up avocado and queso fresco would all be delicious additions to these southwestern flavors.
You can substitute store-bought balsamic vinaigrette to save time or if you don’t have plain balsamic dressing at home.
If your family doesn’t like cilantro, try another fresh herb like basil or parsley.
To give it a little kick, add some diced jalapenos!

It is very possible that my nutritional calculations are off thanks to not giving the tortilla chips a serving amount. Because no one should tell you how many tortilla chips you should have. Let your heart tell you.

Nutrition

Tried this Recipe? Pin it for Later!Mention @CupcakesCutlery or tag #cupcakescutlery!

Make this yummy Black Bean Salad! It’s a great back-to-school lunch idea for everyone!

FAQs

What do you serve with bean salad? ›

You will fall in love with the bold flavors in this salad, and it's the perfect make ahead dish to go with anything from grilled lemon chicken, to lamb kabobs, or salmon burgers. You can also add it to a rice bowl with tuna (or your protein of choice) for a fun and simple dinner.

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Do canned black beans need to be cooked? ›

Technically, canned black beans are already cooked, and you can use them right out of the can. Cooking canned black beans will make them taste even better. Here's how to cook beans from a can: Heat a small-sized saucepan on the stovetop over medium-high heat.

Get More Info Here ›

What is the closest bean to black beans? ›

Kidney beans have a similar texture to black beans and provide a creaminess to dishes. Their flavor is slightly different, but they make for a great substitute. Where to find it: You can get them canned or dried at. nearly any grocery store or find kidney beans on Amazon.

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What is a good substitute for black bean sauce? ›

Soy sauce: A combination of soy sauce, sugar, and garlic can be used as a substitute for black bean sauce in some recipes. Hoisin sauce: This sweet and savory sauce is made with soybeans, sugar, and spices and can be used as a substitute for black bean sauce in some stir-fries and marinades.

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What is the healthiest beans to put in a salad? ›

The 7 Healthiest Beans to Eat, According to Dietitians

Lentils. Lentils are rich in polyphenols, plant-based compounds that have both anti-inflammatory and antioxidant properties. ...
White Beans. ...
Black Beans. ...
Chickpeas. ...
Pinto Beans. ...
Red Kidney Beans. ...
Lupini Beans.

Aug 14, 2023

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Is it good to eat bean salad everyday? ›

Benefits of eating beans everyday. Beans are the original plant-based protein and there's nothing impossible about them! They are rich in fiber, potassium, iron, and vitamins all which make them very healthy to consume. The following are some well-established benefits of beans.

What happens if you don't rinse canned black beans? ›

Not draining and rinsing them can add viscosity, liquid, and/or flavor to a dish, she says, which isn't always something she wants for a recipe.

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Should I rinse canned black beans? ›

Many people wonder if they need to drain and rinse canned beans, and the answer is, “it depends.” It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans.

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Do I drain or rinse canned black beans? ›

Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish. Open your cans of beans using a can opener.

What do Americans call black beans? ›

Black beans are also called turtle beans, caviar criolla and frijoles negros. Black beans are rich in protein. Black beans are native to the Americas. Black beans date back over 7,000 years when they were a staple in the diets of Central and South Americans.

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Which is better for you black beans or kidney beans? ›

Both black beans and kidney beans are excellent sources of fiber and protein, but each are distinct from one another in appearance, taste, Black beans are rich in folate, magnesium, and iron, while kidney beans excel in potassium, calcium, and phosphorus content.

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What do you call black beans in English? ›

Also known as turtle beans because of their hard, shell-like appearance, black beans are, in fact, the edible seeds of the plant.

Read On ›

Why is black bean sauce so good? ›

Combining flavors of spicy, salty, sweet, and savory, this fermented black bean sauce will often include ginger, chiles, garlic, soy sauce, sugar, and spices. So we're talking big, big flavor. A little goes a long way to invigorate stir-fries, fish, vegetable, and meat dishes.

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Is hoisin sauce the same as black bean? ›

Is black bean sauce the same as hoisin sauce? To be sure, there are more similarities between these two sauces than differences. They're both salty, savory and slightly sweet fermented soybean condiments, but hoisin sauce is smooth like a thick paste and does have some distinctive characteristics.

Read The Full Story ›

What is black bean sauce made of? ›

It features fermented black beans (which you can get from your Asian grocer), a whole lot of garlic, ginger, soy sauce and Chinese vinegar.

What do you serve with a bowl of beans? ›

Pick some fruit in season and think about serving it with a creamy dressing. Crunchy Veggies - Veggies are great to snack on guilt-free. Mashed Potato - Creamy mashed potatoes and sweet baked beans are a fantastic combination. Tortilla Chips - Baked beans can be the perfect addition to your next plate of nachos.

Keep Reading ›

What to eat with a side of beans? ›

There are a lot of different dishes that go well with baked beans. Pasta, mac and cheese, grilled cheese sandwiches, tomato soup or chili – what dish you serve up with your baked beans will depend on what the family likes to eat.

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Is canned bean salad good for you? ›

Additionally, remember to rinse any canned beans, as the liquids they're stored in are where most of the sodium content resides. Regardless of how they're prepared, beans are a great source of protein, fiber, vitamins and minerals like potassium, iron and magnesium. Simply put, they're a great addition to your diet.

How do you eat a Napolina five bean salad? ›

The salad can be added to pasta for a quick and easy lunch. High in protein, a source of fibre and 1 of your 5 a day. Pulses have long been a staple part of the Italian diet and Napolina's are carefully selected before being rigorously checked to ensure that only the best of the crop are chosen.

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