The bold flavors of the lemon-cumin dressing in this healthy bean salad recipe make it a wonderful side dish to grilled beef or salmon. It’s also a star-spangled meatless main dish when served with rice, pasta or whole-wheat couscous. Couscous is a form of pasta available in your grocery store’s pasta aisle.

kidney bean and chickepea salad
Level: Easy|Intermediate|Advanced Prep: 15 minutes Yield: 10 servings
Total: 15 minutes Inactive:  Serving Size: 4 oz|½ cup

Ingredients for Dressing

  • 1 small clove garlic, chopped
  • 1 teaspoon kosher salt, divided
  • 1 teaspoon olive oil
  • ¼ cup lemon juice
  • 2 tablespoons ground cumin
  • ¼ teaspoon ground cinnamon

Ingredients for Salad

  • 2, 15-ounce cans dark red kidney beans, rinsed
  • 1, 15-ounce can chickpeas, rinsed
  • 1 cup carrot, finely diced
  • 1 ½ cups fresh parsley, chopped
  • ½ cup fresh mint, chopped

Directions

  1. Sprinkle garlic with ½ teaspoon salt and mash with the side of a knife or with a fork to form a paste. Scrape the paste into a large bowl.
  2. Add the remaining ½ teaspoon salt, oil, lemon juice, cumin and cinnamon and whisk to combine.
  3. Stir in kidney beans, chickpeas, carrot, parsley and mint.

Cook's Note

Serve at room temperature or cold.

 

Nutrition Facts

10 servings per recipe
Serving size: 4 oz|½ cup
Calories 246 per serving

Contents % Daily Value
Total Fat 6g  
Polyunsaturated Fat 1g  
Monounsaturated Fat 4g  
Saturated Fat 1g  
Sodium 495mg  
Total Carbohydrate 39g  
Dietary Fiber 12g  
Total Sugars 6g  
Protein 12g  
Vitamin A 1100IU  
Vitamin C 45mg  
Calcium 82mg  
Iron 4mg  
Potassium 606mg  
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Mazzullo, N. 2024, Kidney Bean and Chickpea Salad, Extension | University of Nevada, Reno, Recipes

Extension Associated Contacts

Natalie Mazzullo
Natalie Mazzullo
 

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Expanded Food & Nutrition Education Program (EFNEP)

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