Gluten-Free Bean and Vegetable Salad
A vibrant gluten-free legume salad combining rinsed canned beans, chickpeas, corn, cucumber, bell peppers, tomato, and onion tossed with a lime-oil vinaigrette and fresh cilantro. Quick to assemble with pre-cooked ingredients.
Ingredients
- ½ cucumber, whole
- ¼ red bell pepper, whole
- ¼ green bell pepper, whole
- 1 tomato, whole
- ¾ cup white beans, canned, drained
- ¾ cup black beans, canned, drained
- ¾ cup chickpeas, canned, drained
- ½ cup corn, frozen, kernels
- ⅓ cup onion, diced
- 3 tablespoon cilantro, fresh, chopped
- 1 lime, whole
- 2 tablespoon extra virgin olive oil
- ¼ teaspoon sea salt, fine
- 1 pinch black pepper, ground
Instructions
- 1
Rinse and drain the canned legumes in a colander, then set aside.
- 2
Dice the cucumber, bell peppers, onion, and tomato into small cubes.
- 3
Separate cilantro leaves from stems and chop finely.
- 4
Squeeze juice from the limes.
- 5
Cook the corn according to package instructions and set aside.
- 6
In a bowl, combine lime juice, olive oil, salt, and pepper, then whisk to emulsify.
- 7
Add the drained legumes, cooked corn, and diced vegetables to the bowl.
- 8
Toss well to combine and serve.
Tips
Rinse canned legumes thoroughly to reduce sodium and improve digestibility.
Prepare all vegetables before cooking to streamline assembly.
Good to Know
Refrigerate covered up to 3 days. Best consumed within 1 day for optimal texture.
Prepare vegetables and dressing separately up to 1 day ahead. Combine just before serving to prevent sogginess.
Serve chilled or at room temperature as a side dish or light main course.
Common Mistakes
Do not skip rinsing canned legumes to avoid excessive sodium and metallic taste.
Do not over-mix after combining to avoid breaking beans and creating a mushy texture.