Vegan Bean Salad (Caribbean Style)

This delicious Caribbean style salad has a trio of cooked legumes (chickpeas (channa), red kidney beans (peas), and pigeon peas (gungo peas) combined with cucumbers, avocado (pear) scallion and a tangy dressing.

Now that summer is around the corner, I'm focusing more of recipes that can help to kick start that summer body goal that most of you have.

We all want to look and feel our best during the warmer months and what better way to do that than to eat our way to positive health.

Not only should we look good on the outside but internally is just as important. I know that salads get a bad reputation for being tasteless and known as "rabbit food".

I know from being Caribbean that salads are served as part of a main dish i.e if you're having Sunday dinner with a side serving of salad.

As far as eating salad for lunch, that's something many of us don't do! Again, it's that reputation of salads being boring, not filling and just not "Caribbean enough".

Salads can be fun and tasty

I really want to change your perspective on salads and make you fall in love with them again.

While I'm aware that I cannot change the mindset of all my readers, I hope some of you are willing to give this salad bowl a try.

If you are new to my website be sure to check out my Caribbean Foodie 101 article.

This salad bowl is made with a trio of legumes, what we would call peas in reference to the red kidney beans and pigeons peas and then of course you have your chickpeas too.

You can make this salad dish with cooked peas/legumes or simply use 3 cans instead.

The use of fresh herbs - shado beni and thyme really give the beans a nice fresh flavour.

With each bite you get a taste of that delicious pear (avocado) along with the crunchy cucumber and scallion (chives).

The dressing really enhances the taste of the whole salad, drizzle that dressing after tossing the beans with the cucumber etc.. and trust me you will thank me for it!

It's a tangy dressing with a slight sweet note so it helps to balance out the tanginess.

Are you ready to work towards your summer body goals while adhering your Caribbean culture?

The steps

• In a small bowl combine and whisk together the balsamic vinegar, extra virgin olive oil, ground mustard, garlic granules, pink salt and black pepper then set aside.
• In a large bowl, add the pigeon peas, chickpeas, red kidney beans, scallion, cucumber, avocado, fresh thyme and shado beni.

• Use a large spoon to toss and combine the legumes with the fresh herbs.
• Drizzle the dressing all over the salad and toss one more time.
• Leave the salad to rest for 10-15 minutes so the dressing can marinate the beans etc...
• Serve accordingly.

Notes and tips

• If you cannot get shado beni/spirit weed/culantro then use fresh cilantro (coriander) instead.
• I highly recommend using fresh herbs not dried to optimise the taste.
• You don't have to use this trio of beans, you can mix it up with others if you wish.
• Keep the salad refrigerated at all times.
• Leftovers can be carried over for up to 3 days.
• You can use cooked beans or canned ones, cooked beans are cheaper but need time to prepare.
• Feel free to add anymore additional ingredients to the salad.
• You can prep the salad one day ahead of time (just keep the ingredients in separate bowls).
• Be sure to do a taste test of the dressing, you might want to add more of a certain ingredient.

Vegan Caribbean salads to try

• Jamaican Potato Salad
• Jamaican Roasted Ackee Salad
• Vegan Caribbean Salad
• Jamaican Coleslaw
• Black Bean and Corn Salad

Caribbean vegan sides to try

• Jamaican Steamed Cabbage
• Baigan Choka
• Tomato Choka
• Sada Roti
• Trinidad Macaroni Pie
• Jamaican Refried Gungo Peas

**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

Vegan Bean Salad (Caribbean Style)

This delicious Caribbean style salad has a trio of cooked legumes (chickpeas (channa), red kidney beans (peas), and pigeon peas (gungo peas) combined with cucumbers, avocado (pear) scallion and a tangy dressing.

5 from 5 votes

Print Pin Rate

Course: Lunch and Salads

Cuisine: Caribbean

Prep Time: 30 minutes

Total Time: 30 minutes

Servings: 4 people

Calories: 243kcal

Author: Charla

Ingredients

• ▢ 1 15oz chickpeas (1½ cup cooked)
• ▢ 1 15oz red kidney beans (1½ cup cooked) (peas)
• ▢ 1 15oz brown pigeon peas (1½ cup cooked) (gungo peas)
• ▢ 2 scallion sliced
• ▢ ½ cucumber chopped
• ▢ 1 large avocado chopped (pear)
• ▢ 2 teaspoon fresh thyme (4g)
• ▢ ⅓ cup shado beni (80g) chopped

For the dressing

• ▢ ¼ cup balsamic vinegar (64g)
• ▢ ¼ cup extra virgin olive oil (54g)
• ▢ 1 teaspoon ground mustard (2g)
• ▢ 1 tablespoon agave nectar (22g)
• ▢ ¼ teaspoon garlic granules (0.75g)
• ▢ ¼ teaspoon black pepper (0.5g)
• ▢ ¼ teaspoon pink salt (1.5g)

Instructions

• In a small bowl combine and whisk together the balsamic vinegar, extra virgin olive oil, ground mustard, garlic granules, pink salt and black pepper then set aside.
• In a large bowl, add the pigeon peas, chickpeas, red kidney beans, scallion, cucumber, avocado, fresh thyme and shado beni.
• Use a large spoon to toss and combine the legumes with the fresh herbs.
• Drizzle the dressing all over the salad and toss one more time.
• Leave the salad to rest for 10-15 minutes so the dressing can marinate the beans etc...
• Serve accordingly.

Notes

• If you cannot get shado beni/spirit weed/culantro then use fresh cilantro (coriander) instead.
• I highly recommend using fresh herbs not dried to optimise the taste.
• You don't have to use this trio of beans, you can mix it up with others if you wish.
• Keep the salad refrigerated at all times.
• Leftovers can be carried over for up to 3 days.
• You can use cooked beans or canned ones, cooked beans are cheaper but need time to prepare.
• Feel free to add anymore additional ingredients to the salad.
• You can prep the salad one day ahead of time (just keep the ingredients in separate bowls).
• Be sure to do a taste test of the dressing, you might want to add more of a certain ingredient.

Nutrition

Calories: 243kcal | Carbohydrates: 13g | Protein: 2g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Sodium: 156mg | Potassium: 355mg | Fiber: 4g | Sugar: 7g | Vitamin A: 299IU | Vitamin C: 10mg | Calcium: 28mg | Iron: 1mg

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