• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Nourished by Nic
  • Recipes
    • Breakfast
    • Snacks
    • Lunch + Dinner
    • Appetizers + Sides
    • Dessert
  • Lifestyle
  • Work with me
  • About
    • Privacy Policy
  • Shop my Faves
  • Find Me On....

    • Email
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
menu icon
go to homepage
  • Recipes
  • Lifestyle
  • Shop
  • About
  • Contact
    • Email
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Lifestyle
    • Shop
    • About
    • Contact
    • Email
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
  • ×
    • Dipping a tortilla chip in greek yogurt buffalo chicken dip.
      Greek Yogurt Buffalo Chicken Dip
    • Sheet pan tofu fajitas with tortillas.
      Sheet Pan Tofu Fajitas (Vegan + Easy)
    • Chocolate chip oat flour cookie, broken in half.
      Chocolate Chip Oat Flour Cookies
    • dietitian meal prep ideas
      Meal Prep Ideas: September 25- October 2
    • Glass of cold brew with pumpkin cold foam.
      Pumpkin Cold Foam Cold Brew
    • Slow cooker southwest chicken bowls topped with avocado, lime juice and green onions.
      Slow Cooker Southwest Chicken Bowls
    • Close up of lemon parmesan smashed broccoli.
      Lemon Parmesan Smashed Broccoli
    • Tray of pumpkin protein balls, with a bite out of one.
      Pumpkin Protein Balls (No Bake, Gluten Free)
    • Bowl of spicy peanut noodles.
      Spicy Peanut Noodles with Chicken
    • Cinnamon overnight oats in a mason jar.
      Cinnamon Roll Overnight Oats
    • Close up of caramel apple chocolate date bark.
      Caramel Apple Chocolate Date Bark (Viral Recipe)
    • Creamy broccoli pasta with green pasta sauce.
      Healthy Green Pasta Sauce
    Home » Recipes » Salads

    Vegan Bean Salad

    Published: Apr 28, 2023 by Nicole Addison · This post may contain affiliate links · Leave a Comment

    Jump to Recipe - Print Recipe

    This vegan bean salad is my biggest summer hit. It's filled with fresh veggies, plant-based protein, and creamy avocado for a vegan twist on cowboy caviar. Perfect with chips, veggies or on its own!

    Vegan bean salad served with a lime slice.

    Not all salads need a ton of greens, and this vegan bean salad is a true testament. There may not be a leafy green in sight, but it's still packed with nutrition. I love this recipe because it's my twist on a vegan cowboy caviar, meaning you can enjoy it as a dip in addition to a salad. Super versatile and perfect for bringing to any potlucks, picnics, or just enjoying on a warm summer evening.

    This bean salad is an amazing vegan/vegetarian meal prep option as well. Unlike a typical salad with leafy greens, it's sturdy in the fridge and tastes even better the longer it sits. Thanks to all the beans, it's even got a whopping 12g of fibre and 10g of plant-based protein per serving! It only takes 30 minutes, minimal dishes and uses shelf stable ingredients- checking all my meal prep boxes.

    Whether you enjoy this bean salad as a salad or a vegan cowboy caviar, it's sure to impress all your friends and family!

    Ingredients

    Ingredients for vegan bean salad including corn, avocado, tomato, beans, red onion and spices.
    • Black beans
    • Black eyed peas
    • Avocado
    • Red onion
    • Roma tomatoes
    • Corn kernels
    • Cilantro
    • Lime
    • Olive oil
    • Cumin
    • Garlic powder
    • Salt and pepper

    Instructions

    Combining black beans, black eyed peas, avocados, red onions, tomatoes, corn and cilantro in a bowl.

    In a large bowl, combine black beans, black eyed peas, avocados, red onions, tomatoes, corn and cilantro.

    Adding lime juice, olive oil and season with cumin, black pepper, salt and garlic pepper to bean salad.

    Add lime juice, olive oil and season with cumin, black pepper, salt and garlic pepper.

    Adjust seasonings to desired taste preference.

    Mixing vegan cowboy caviar.

    Serve with vegetables, chips or crackers and enjoy!

    Substitutions and Variations

    To make gluten-free: This recipe is naturally gluten-free, however if you have Celiac disease you may need to use certified gluten-free beans.

    To make vegan: This recipe is vegan.

    To make nut-free: This recipe is naturally nut-free.

    Mixing up ingredients? Try these:

    • Black beans and black eyed peas: Any beans work in this recipe. Whether it's chickpeas or lentils, whatever is in your pantry can be used! You can even try shelled edamame for a higher protein option.
    • Veggies: Add some diced bell peppers and cucumbers for an extra veggie boost.

    Note that dried beans can also be used, once prepared according to package directions.

    Equipment

    • Mixing bowls

    Storage

    This vegan bean salad can be stored in an airtight container in the fridge for up to 4 days. Thanks to the lime juice, the avocado won't brown!

    Top Tip

    This is one of those salads that tastes better the longer it is allowed to marinate in the dressing. If you are making this for a potluck or party, I recommend making it in advance to allow the flavours to soak in before serving!

    Frequently Asked Questions

    I don't like cilantro, do I need to add it?

    Don’t worry- although I think it really adds to the flavour profile of this salad, it isn’t an integral part! If you aren’t a cilantro lover, simply leave it out.

    Why do I need to rinse my beans?

    Canned beans are stored in a mixture of water and salt to help preserve them. Over time, the beans will naturally release starch into the liquid the longer they are stored. Rinsing canned beans can help reduce the sodium quantity you are eating and improves the texture of the dishes you are using them in.

    Another amazing benefit of rinsing beans is improved digestibility, as our bodies can have a hard time digesting certain types of starch present in the liquid.

    Is this vegan bean salad a dip or a salad?

    The beautiful thing about this recipe is that it’s both! Think of it as a vegan cowboy caviar- it makes an amazing healthy summer dip if served with tortilla chips, but it can also be eaten alone.

    How can I make this a balanced meal?

    This is a great high protein and fibre option that also contains healthy fats and some colour. However, there aren't a TON of veggies, so I recommend pairing this with some chopped vegetables or adding it to a salad or burrito bowl for the perfect filling and satisfying meal!

    How else can I enjoy this vegan bean salad?

    Aside from eating it alone or as a dip, I love adding it as a topping to salads, bowls, and wraps.

    Vegan cowboy caviar served with chips.

    More Summer Salad Recipes

    I'm all about delicious salads this summer! You'll want to try these next:

    • Arugula Quinoa Salad with Lemon Caesar Vinaigrette
    • Santa Fe Salad
    • Thai Inspired Chopped Salad
    • Tahini Kale Salad

    PS. I love seeing my recipes in action! If you decide to make this vegan bean salad, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!

    📖 Recipe

    Vegan bean salad served with a lime slice.
    Print Recipe Pin Recipe

    Vegan Bean Salad

    This vegan bean salad is my biggest summer hit. It's filled with fresh veggies, plant-based protein, and creamy avocado for a vegan twist on cowboy caviar. Perfect with chips, veggies or on its own!
    Prep Time30 minutes mins
    Total Time29 minutes mins
    Course: Appetizer, Salad, Side Dish
    Cuisine: American
    Keyword: 30 minute meals, Make Ahead, meal prep, salads, vegan
    Servings: 8

    Ingredients 

    • 1x 16 oz can black beans rinsed and drained
    • 1x 16 oz can black eyed peas rinsed and drained
    • 2 medium avocados peeled, pitted and diced
    • ½ cup red onion diced
    • 1 cup roma tomatoes diced (about 3 roma tomatoes)
    • ¾ cup corn kernels
    • ¼ cup cilantro chopped
    • Juice of 1 lime ¼ cup lime juice
    • 2 tablespoon olive oil
    • 1 teaspoon ground cumin
    • ¼ teaspoon black pepper
    • ½ teaspoon salt
    • ¼ teaspoon garlic powder

    Instructions

    • In a large bowl, combine black beans, black eyed peas, avocados, red onions, tomatoes, corn and cilantro.
    • Add lime juice, olive oil and season with cumin, black pepper, salt and garlic pepper. Adjust seasonings to desired taste preference.
    • Serve with vegetables, chips or crackers and enjoy!

    Notes

    *I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

    Nutrition

    Calories: 250kcal | Carbohydrates: 30g | Protein: 10g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 403mg | Potassium: 687mg | Fiber: 12g | Sugar: 4g | Vitamin A: 341IU | Vitamin C: 12mg | Calcium: 48mg | Iron: 3mg
    Did you know....rating and sharing recipes is one of the best ways you can support your favourite food bloggers? If you make this recipe, I would love if you clicked the stars below to leave a rating and/or sharing a photo on social media by tagging @nourishedbynic or using the hashtag #nourishedbynic!

    More Salads

    • Close up of viral cucumber pepper salad.
      Viral Cucumber & Bell Pepper Salad (With Edamame)
    • Cross section of vegan chickpea salad sandwich.
      Smashed Vegan Chickpea Salad
    • Bowl of mediterranean cucumber salad.
      Chopped Mediterranean Cucumber Salad
    • Bowl of chicken pesto pasta salad being mixed.
      Healthy Chicken Pesto Pasta Salad

    Reader Interactions

    Comments

    No Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Nicole Addison, RD

    Hi I'm Nicole!

    I’m a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes.

    On my page you'll find yummy recipes, wellness tips, and even some of my favourite travel and lifestyle recommendations!

    More about me →

    Popular

    • Dipping a peanut butter banana bite in yogurt dip.
      Air Fryer Peanut Butter Banana Roll Ups
    • high protein french toast muffins
      Protein French Toast Muffins
    • mini diy pizza lunchable container
      DIY Pizza Lunchable (high protein)
    • peanut butte ryogurt dip with apples
      Peanut Butter Yogurt Dip (4-ingredients)

    Sweet Treats We're Loving

    • healthy oatmeal cookie bars close up
      Healthy Oatmeal Cookie Bars
    • Eating air fryer peaches topped with whipped cream.
      Air Fryer Peaches
    • Birds eye of gluten free blueberry crisp with vanilla ice cream.
      Gluten Free Blueberry Crisp
    • Chocolate covered pineapple pieces on skewers, coated in shredded coconut.
      Chocolate Covered Pineapple Pieces

    Footer

    ↑ back to top

    About

    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Nourished by Nic