Protein & Fiber Bean Salad
Three Easy Meal Prep Ideas
If you are searching for practical, nutritious, and vibrant dishes, these Three Protein and Fiber Bean Salads are exactly what you need. They are perfect for meal-prep lunches, easy dinners, or colorful sides for your summer barbecues.
The magic lies in the versatility. Start with your favorite base of GOYA® Black Beans, Red Kidney Beans, or Chick Peas, then add crisp cucumber and a simple, flavorful vinaigrette made with GOYA® Extra Virgin Olive Oil, red wine vinegar, garlic, and GOYA® Adobo. From there, customize your bowl with one of three delicious combinations: crunchy radishes and olives, refreshing watermelon and mint, or juicy tomatoes and sweet bell peppers. With these three fresh, vibrant, and effortless recipes, eating well has never been easier.
Total Time
45m
(including resting time)
Prep Time:15m
Yields:4-6 Servings (per variation)
Ingredients
For base salad and vinaigrette: (prepare 3 times - once per variation)
¼ cup
2 tsp.
1 tsp.
2 cans
(15.5 oz.)
GOYA® <a href="https://www.goya.com/en/product-subcategory/beans-grains-and-peas/">Beans</a>, drained and rinsed (see serving suggestion below)
1 ½ cups
English cucumbers, cut into 1/2-inch cubes
½ cup
thinly sliced red onion
¼ cup
crumbled GOYA® Queso Fresco, (optional), see tip below
Salad variations <br />Bean and Radish Salad:
½ cup
thinly sliced radishes
½ cup
GOYA® Manzanilla Spanish Olives Stuffed with Minced Pimientos, drained and halved
¼ cup
GOYA® Fancy Pimientos, sliced
¼ cup
roughly chopped fresh parsley, plus more for garnish
<i>Prepared, base salad and vinaigrette</i>
Bean and Watermelon Salad:
1 ½ cups
seedless watermelon, cut into 1/2-inch cubes or 1 1/2 cups GOYA® Pineapple Chunks in Light Syrup, drained
¼ cup
roughly chopped fresh mint, plus more for garnish
<i>Prepared, base salad and vinaigrette</i>
Bean, Tomato and Cucumber Salad:
2 ½ cups
halved multi-color cherry tomatoes, or 2-3 small heirloom tomatoes, cut into 1/4-inch wedges
½ cup
chopped red bell peppers
½ cup
chopped yellow bell pepper
¼ cup
roughly chopped fresh parsley, plus more for garnish
<i>Prepared, base salad and vinaigrette</i>
Directions
Step 1
<p>For the <strong>base salad and vinaigrette</strong>: In a large bowl, whisk together the oil, vinegar, garlic, and agave until fully combined. Add the vinaigrette, beans, cucumbers, red onions, and queso fresco (if using), and toss to coat. Season with additional Adobo to taste.</p>
Step 2
<p>For the <strong>bean and radish salad</strong>: Add the radishes, olives, pimientos, and parsley to the base salad and vinaigrette; toss to coat. Season with additional Adobo to taste. Chill or let sit at room temperature for at least 30 minutes to allow the flavors to develop. Garnish with additional parsley and serve.</p>
Step 3
<p>For the <strong>bean and watermelon salad</strong>: Add the watermelon and mint to the base salad and vinaigrette; toss to coat. Season with additional Adobo to taste. Chill or let sit at room temperature for at least 30 minutes to allow the flavors to develop. Garnish with additional mint and serve.</p>
Step 4
<p>For the <strong>bean, tomato, and cucumber salad</strong>: Add the tomatoes, bell pepper, and parsley to the base salad and vinaigrette; toss to coat. Season with additional Adobo to taste. Chill or let sit at room temperature for at least 30 minutes to allow the flavors to develop. Garnish with additional parsley and serve.</p>
<p><strong>Choose the Perfect Bean Pairing</strong></p>
<ul>
<li>For the <strong>Bean and Radish Salad</strong> and the <strong>Bean and Watermelon Salad</strong>, use a mix of GOYA® <a href="https://www.goya.com/en/products/chick-peas-can/">Chick Peas</a> and GOYA® <a href="https://www.goya.com/en/products/black-beans-can/">Black Beans</a> for great balance and texture.</li>
<li>For the <strong>Bean, Tomato and Cucumber Salad</strong>, pair GOYA® <a href="https://www.goya.com/en/products/chick-peas-can/">Chick Peas</a> with GOYA® <a href="https://www.goya.com/en/products/red-kidney-beans-can/">Red Kidney Beans</a> or any of your favorite GOYA® <a href="https://www.goya.com/en/product-subcategory/beans-grains-and-peas/">Beans</a> to create a flavorful, well‑rounded base.</li>
</ul>
<p><strong>Store for Freshness</strong><br />
When meal prepping, store the salads in an airtight container to keep them fresh. Keep the dressing separate until serving to prevent the vegetables from softening. The salads will keep well in the refrigerator for 3 to 4 days. For easy tracking, label each container with the date.</p>
<p><strong>Make It Vegan</strong><br />
To make any of these salads fully vegan, simply omit the GOYA® <a href="https://www.goya.com/en/products/queso-fresco/">Queso Fresco</a>. All other ingredients remain naturally plant‑based.</p>
<p><strong>Switch Up the Vinaigrette</strong><br />
For a bright, citrusy twist, substitute GOYA® <a href="https://www.goya.com/en/products/lemon-juice/">Lemon Juice</a> for GOYA® <a href="https://www.goya.com/en/products/red-wine-vinegar/">Red Wine Vinegar</a> to create a refreshing lemon vinaigrette.</p>
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Protein & Fiber Bean Salad
Prep Time: 15m
Total time: 45m
Yields: 4-6 Servings (per variation)
<h2 class="subheader">Three Easy Meal Prep Ideas</h2>
<p>If you are searching for practical, nutritious, and vibrant dishes, these <em>Three Protein and Fiber Bean Salads</em> are exactly what you need. They are perfect for meal-prep lunches, easy dinners, or colorful sides for your summer barbecues.</p>
<p>The magic lies in the versatility. Start with your favorite base of GOYA<sup>®</sup> <a href="https://www.goya.com/en/products/black-beans-can/">Black Beans</a>, <a href="https://www.goya.com/en/products/red-kidney-beans-can/">Red Kidney Beans</a>, or <a href="https://www.goya.com/en/products/chick-peas-can/">Chick Peas</a>, then add crisp cucumber and a simple, flavorful vinaigrette made with GOYA<sup>®</sup> <a href="https://www.goya.com/en/products/extra-virgin-olive-oil/">Extra Virgin Olive Oil</a>, red wine vinegar, garlic, and GOYA<sup>®</sup> <a href="https://www.goya.com/en/products/adobo-with-pepper/">Adobo</a>. From there, customize your bowl with one of three delicious combinations: crunchy radishes and olives, refreshing watermelon and mint, or juicy tomatoes and sweet bell peppers. With these three fresh, vibrant, and effortless recipes, eating well has never been easier.</p>
Ingredients
For base salad and vinaigrette: (prepare 3 times - once per variation)
¼ cup
2 tsp.
1 tsp.
2 cans (15.5 oz.)
GOYA® <a href="https://www.goya.com/en/product-subcategory/beans-grains-and-peas/">Beans</a>, drained and rinsed (see serving suggestion below)
1 ½ cups
English cucumbers, cut into 1/2-inch cubes
½ cup
thinly sliced red onion
¼ cup
crumbled GOYA® Queso Fresco, (optional), see tip below
Salad variations <br />Bean and Radish Salad:
½ cup
thinly sliced radishes
½ cup
GOYA® Manzanilla Spanish Olives Stuffed with Minced Pimientos, drained and halved
¼ cup
GOYA® Fancy Pimientos, sliced
¼ cup
roughly chopped fresh parsley, plus more for garnish
<i>Prepared, base salad and vinaigrette</i>
Bean and Watermelon Salad:
1 ½ cups
seedless watermelon, cut into 1/2-inch cubes or 1 1/2 cups GOYA® Pineapple Chunks in Light Syrup, drained
¼ cup
roughly chopped fresh mint, plus more for garnish
<i>Prepared, base salad and vinaigrette</i>
Bean, Tomato and Cucumber Salad:
2 ½ cups
halved multi-color cherry tomatoes, or 2-3 small heirloom tomatoes, cut into 1/4-inch wedges
½ cup
chopped red bell peppers
½ cup
chopped yellow bell pepper
¼ cup
roughly chopped fresh parsley, plus more for garnish
<i>Prepared, base salad and vinaigrette</i>
Directions
Step 1
<p>For the <strong>base salad and vinaigrette</strong>: In a large bowl, whisk together the oil, vinegar, garlic, and agave until fully combined. Add the vinaigrette, beans, cucumbers, red onions, and queso fresco (if using), and toss to coat. Season with additional Adobo to taste.</p>
Step 2
<p>For the <strong>bean and radish salad</strong>: Add the radishes, olives, pimientos, and parsley to the base salad and vinaigrette; toss to coat. Season with additional Adobo to taste. Chill or let sit at room temperature for at least 30 minutes to allow the flavors to develop. Garnish with additional parsley and serve.</p>
Step 3
<p>For the <strong>bean and watermelon salad</strong>: Add the watermelon and mint to the base salad and vinaigrette; toss to coat. Season with additional Adobo to taste. Chill or let sit at room temperature for at least 30 minutes to allow the flavors to develop. Garnish with additional mint and serve.</p>
Step 4
<p>For the <strong>bean, tomato, and cucumber salad</strong>: Add the tomatoes, bell pepper, and parsley to the base salad and vinaigrette; toss to coat. Season with additional Adobo to taste. Chill or let sit at room temperature for at least 30 minutes to allow the flavors to develop. Garnish with additional parsley and serve.</p>
<p><strong>Choose the Perfect Bean Pairing</strong></p>
<ul>
<li>For the <strong>Bean and Radish Salad</strong> and the <strong>Bean and Watermelon Salad</strong>, use a mix of GOYA® <a href="https://www.goya.com/en/products/chick-peas-can/">Chick Peas</a> and GOYA® <a href="https://www.goya.com/en/products/black-beans-can/">Black Beans</a> for great balance and texture.</li>
<li>For the <strong>Bean, Tomato and Cucumber Salad</strong>, pair GOYA® <a href="https://www.goya.com/en/products/chick-peas-can/">Chick Peas</a> with GOYA® <a href="https://www.goya.com/en/products/red-kidney-beans-can/">Red Kidney Beans</a> or any of your favorite GOYA® <a href="https://www.goya.com/en/product-subcategory/beans-grains-and-peas/">Beans</a> to create a flavorful, well‑rounded base.</li>
</ul>
<p><strong>Store for Freshness</strong><br />
When meal prepping, store the salads in an airtight container to keep them fresh. Keep the dressing separate until serving to prevent the vegetables from softening. The salads will keep well in the refrigerator for 3 to 4 days. For easy tracking, label each container with the date.</p>
<p><strong>Make It Vegan</strong><br />
To make any of these salads fully vegan, simply omit the GOYA® <a href="https://www.goya.com/en/products/queso-fresco/">Queso Fresco</a>. All other ingredients remain naturally plant‑based.</p>
<p><strong>Switch Up the Vinaigrette</strong><br />
For a bright, citrusy twist, substitute GOYA® <a href="https://www.goya.com/en/products/lemon-juice/">Lemon Juice</a> for GOYA® <a href="https://www.goya.com/en/products/red-wine-vinegar/">Red Wine Vinegar</a> to create a refreshing lemon vinaigrette.</p>
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