Black Navy Bean Salad | Best Eaten By the Sea

Kareem of FibreOptics

Print Recipe

Prep Time 15 minutes mins

Setting 15 minutes mins

Total Time 30 minutes mins

Course Side Dish

Cuisine Canadian

Servings 4 adults

Calories 150 kcal

Equipment

• 1 large salad bowl
• 1 can opener
• 1 colander or large sieve
• 1 vegetable knife
• 1 tasting or dessert spoon
• 1 silicone spatula
• 1 whisk
• 1 kitchen scale (optional)

Ingredients

  

Produce

• 1 can black beans (rinsed and drained) (300 g)
• 1 can white navy beans or white kidney beans (rinsed and drained) (300 g)
• 200 g cherry tomatoes (halved and seeded)
• 1 English cucumber (seeded and diced) (300 g)
• 4 tbsp olive oil (60 g)

Seasonings

• 30 mL lemon juice or wine vinegar
• 1 tsp Kosher salt (4 g)
• 1 tsp black pepper (freshly ground) (4 g)
• 1/2 tsp dried oregano (2 g)
• 1/2 tsp paprika (2 g)

Instructions

 

• Using a can opener, open the cans of navy beans and black beans. Using a colander, drain and rinse both types of beans free of their canning liquid together. Set aside to drain fully.
• Rinse and dry cherry tomatoes (200 g) and 1 English cucumber (300 g).
• Cut cherry tomatoes into halves widthwise and scoop out the veins and seeds of each half using the handle end of a tasting spoon.
• Cut the English cucumber lengthwise and scoop out the seeds using the tip of the tasting spoon.
• Dice the seeded cucumber lengths.
• Add the cherry tomatoes and cucumber to the bean mixture, then set aside.
• In a large mixing bowl, whisk together 4 tbsp (60 g) olive oil, the juice of 1 lemon (30 mL), 1 tsp Kosher salt (4 g), 1 tsp freshly ground black pepper (4 g), ½ tsp dried oregano (2 g) and ½ tsp paprika (2 g).
• Add the beans, tomatoes and cucumber to the vinaigrette and toss gently with a silicone spatula to coat the vegetables with dressing. Allow the dressing to sit for 15 min.
• Serve immediately or chill for up to 24 h to develop a more robust lemon/oregano flavour. Enjoy heartily!

Keyword beans, salad, summer

Canned beans are a dream when a cook is in a hurry. Protein-rich, sustaining carbs, deep and luxurious flavour. Gently coated with a lemony-oregano oil, accompanied with cherry tomatoes and cucumbers that scream summertime bliss. How to make beans more accessible? Cultures across the globe and across time have turned to legumes for their agricultural wealth, energy reserves and nutritional might. However, if one is not used to eating beans consistently, there can be a bit of a learning curve. Consider this recipe a beginner’s lesson in turning beans into gold in 30 minutes.