Search IconSearch
December 13, 2023/Diet, Food & Fitness/Recipes

Recipe: Zesty Bean Salad

Filling, flavorful and beneficial

zesty bean salad

Eating plenty of fruits and vegetables, including beans, is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. It’s unclear yet which components protect the most against cancer, so enjoy a variety of whole foods naturally rich in nutrients. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.


Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


  • 1 15-ounce can kidney beans, drained and rinsed (or your favorite beans)
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 cup fresh or frozen edamame
  • 2 tablespoons extra virgin olive oil (or your favorite flavor-infused oil – try garlic or ginger!)
  • 2 teaspoons apple cider vinegar
  • 1/2 cup chopped shallots or red onion
  • 1 tablespoon fresh chopped garlic (or more to taste)
  • 1 cup grated carrots
  • 1 cup grated cucumbers
  • 1 cup thinly sliced bell peppers (choose a variety of colors)
  • Handful of chopped flat-leaf Italian parsley
  • Salt and pepper to taste


  1. Mix all ingredients together and refrigerate for at least 2 hours or overnight. The longer it sits, the better it will taste!
  2. Serve as-is or over field greens.

Ingredient health benefits

  • Chickpeas: These round, little legumes have a wealth of nutrients. Aside from being a complete protein, chickpeas are full of vitamins and minerals, like vitamin A and potassium. They’re also high in fiber, which promotes a healthy gut and keeps you fuller longer.
  • Edamame: Soybeans are a good source of fiber and rich in plant protein. In fact, like chickpeas, edamame is also one of the few sources of plant protein that’s considered a complete protein — meaning it has all the amino acids your body needs and can’t make by itself. Talk about a package deal!
  • Extra virgin olive oil (EVOO): You may be aware of some of extra virgin olive oil’s many health benefits. Or you may not be, but EVOO is a good cooking oil to have around. It has lots of vitamins, like vitamin E, and it can help lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol.
  • Apple cider vinegar: Though research into the benefits of this common pantry item is ongoing, apple cider vinegar may have its own perks to bring to the table. Raw apple cider vinegar has probiotics, which boost your gut health, and antioxidants that protect your cells and help them thrive.
  • Onions: When you think of nutritious foods, onions probably aren’t top of mind like some of the more glamorous (and less pungent) options out there. But they have plenty of benefits to go around, like vitamin C for a happy immune system and flavonoids to fight inflammation and free radicals. Onions also have prebiotics to feed the good bacteria in your gut.
  • Carrots: They’re not just rabbit food, you know. These colorful taproots are an excellent source of carotenoids — especially beta-carotene, which your body turns into vitamin A as it’s moving through your stomach. Beta-carotene suppresses inflammation and supports your eye health and vision.
  • Cucumbers: Though they may not look it, cucumbers are green machines. For starters, they’re full of vitamin K, which supports strong bones, and fiber to help your gut smooth things over. Cucumbers also have a compound called cucurbitacin B (CuB) that supports your heart and may fight cancer.


Nutrition information (per serving)

Makes 8 servings

Calories: 206
Total fat: 6 g
Saturated fat: 0.8 g
Fiber: 7 g
Sugar: 5.6 g
Protein: 10 g
Sodium: 154.8 mg
Calcium:: 68 mg
Magnesium 61.3mg
Potassium: 519 mg


Learn more about our editorial process.

Related Articles

Milkshake in mason jar with straw, with bananas on the table
June 18, 2024/Nutrition
Recipe: Quick Vegan Vanilla Shake

A dreamy-creamy, delicious way to fuel your day

Green beans, fresh corn, red onion and red potato salad
June 6, 2024/Recipes
Recipe: Summer Veggie Potato Salad

No more gloppy potatoes and mayonnaise

A bowl of watermelon salad with feta cheese, herbs and sliced almonds
June 4, 2024/Recipes
Recipe: Watermelon, Tomato and Herb Salad With Feta

A great summer salad, perfect for picnics and cookouts

Small bowl of corn salad with red peppers and shallots on a plate, surrounded by tortilla chips
May 30, 2024/Recipes
Recipe: Zesty Corn Salad With Red Peppers and Shallots

What better time than summertime to try this simple corn salad!

Fish and mango soft taco
May 24, 2024/Recipes
Recipe Adventure: 7 Easy Summer Meals That Won’t Make You Sweat

From grilled peaches to grilled chicken pesto pizza, these easy summer recipes are sure to delight all summer long

Cajun sweet potato fry wedges
May 23, 2024/Recipes
Recipe: Baked Cajun Sweet Potato Fries

Swap regular fries for these delicious, and nutritious, potato wedges

Wheat berry salad in white bowl
May 16, 2024/Recipes
Recipe: Wheat Berry Salad

A light and flavorful side dish

Bowl of Italian vegetable pasta salad
May 9, 2024/Recipes
Recipe: Roasted Italian Vegetable Pasta Salad

Fresh, flavorful and sure to please!

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims