Bean Summer Salad
on May 29, 2025
This post may contain affiliate links. Please see our disclosure policy for more details.
If you’re looking for the perfect summer side dish that’s macro-friendly, packed with fiber, and bursting with flavor, this Bean Summer Salad is it! It’s colorful, crisp, tangy, and comes together in just minutes. Whether you’re headed to a cookout, prepping lunches for the week, or looking for a light, plant-forward dish to enjoy during the warmer months, this salad checks all the boxes.
With four types of beans, a simple yet flavorful vinaigrette, and loads of crunchy veggies, this recipe is as filling as it is fresh. Plus, it’s easy to customize based on what you have on hand. Let’s dive in!
NUTRITIONAL INFORMATION / MACROS
Makes: 14.5 servings
Serving size: 115g (1/2 cups)
Calories: 191 cals
Macros: 6.6p / 20.6c /9.1f (5 fiber)
INGREDIENTS
For the Salad:
- Banana peppers
- Cherry tomatoes
- Red onion
- Red bell pepper
- Orange bell pepper
- Green olives
- Black beans
- Garbanzo beans
- Kidney beans
- Cannellini bean
- Fresh parsley
- Fresh cilantro
For the Dressing:
- Extra virgin olive oil
- Red wine vinegar
- Sugar
- Dijon mustard
- Onion powder
- Salt
- Pepper
Substitutions & Variations
Don’t have all the ingredients? No problem! Try these ideas:
- Beans: Use any combination of beans you love or have in the pantry—navy beans, pinto, or lima beans also work well.
- No cilantro? Swap it for more parsley or fresh basil.
- No green olives? Try kalamata olives or omit entirely.
- Add-ins: Try diced avocado, crumbled feta cheese, or grilled corn for a delicious twist.
- Lower fat option: Reduce the olive oil to 1/3 cup and increase vinegar slightly for a lighter dressing.
How to Serve It
This Bean Summer Salad is super versatile and goes with just about anything! Here are some serving ideas:
- Serve as a side dish with grilled chicken, burgers, or fish.
- Add it to your meal prep bowls with quinoa and protein for a fiber-rich lunch.
- Use it as a taco or wrap filling for a plant-based option.
- Serve over a bed of greens for a hearty, no-cook dinner.
How to Store It
Store your Bean Summer Salad in an airtight container in the fridge for up to 5 days. In fact, it tastes even better the next day once the flavors have time to meld. Just give it a gentle stir before serving.
Pro Tip: This salad does not freeze well due to the fresh vegetables and oil-based dressing, so plan to enjoy it within the week.
MORE SFM SALADS TO TRY
You can find more Stay Fit Mom salad recipes by typing salad in the search bar at the top of this page!
Get the Stay Fit Mom Cookbooks!
Macros included for all recipes and pre loaded in the apps for easy macro tracking!
Digital and hardcopies available!
Bean Summer Salad
Ingredients
Salad ingredients:
- 1/4 cup diced banana peppers, 22g
- 1/2 cup cherry tomatoes, sliced in half (160g)
- 1/2 cup red onion, diced (37g)
- 1/2 red bell pepper, 70g
- 1/2 orange bell pepper, 70g
- 1/2 cup green olives, sliced (70g)
- 1 can black beans, 15 oz.
- 1 can garbanzo beans, 15 oz.
- 1 can kidney beans, 15 oz.
- 1 can cannellini beans, 15 oz.
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh cilantro, chopped
Dressing Ingredients:
- 1/2 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon sugar
- 2 teaspoons Dijon mustard
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Instructions
- Strain and rinse all beans well. Add to a large mixing bowl.
- Add the remaining salad ingredients.
- In a small bowl combine all the dressing ingredients. Pout over the bean salad and gently mix.
- Refrigerate at least 2 hours before serving. Toss gently again before serving to mix in the dressing.
Notes
- Search Stay Fit Mom Bean Summer Salad in MyFitnessPal and MacrosFirst to add to your food diary.
