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    BLANK » Recipe Index » Caribbean Dishes

    Vegan Bean Salad (Caribbean Style)

    Last Updated January 31, 2023. Published May 16, 2022 By Charla 10 Comments

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    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.

    2 bowl of colourful bean salad

    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".

    hands holding a bowl of salad

    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

    Steps 1-4 making the dressing for the salad
    • 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.
    Steps 5-8 pouring the dressing onto the salad
    • 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.
    close up of half the salad bowl

    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.**

    A colourful bowl of salad

    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
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!
    « Jamaican Coleslaw
    How to Lead A Healthier Caribbean Lifestyle »
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    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Amanda Wren-Grimwood

      June 10, 2022 at 8:46 am

      5 stars
      This salad is so satisfying and really tasty too. Perfect for lunches or a side dish too.

      Reply
      • Charla

        June 10, 2022 at 8:58 am

        Thank you Amanda

        Reply
    2. Natalie

      June 09, 2022 at 10:04 am

      5 stars
      I love having a salad for lunch! Your bean salad is perfect for my cravings, thank you!

      Reply
      • Charla

        June 09, 2022 at 12:01 pm

        You are more than welcome Natalie.

        Reply
    3. Kushigalu

      June 09, 2022 at 10:03 am

      5 stars
      WHat a refreshing salad recipe, this is. Thanks for sharing. I will be making this soon.

      Reply
      • Charla

        June 09, 2022 at 12:00 pm

        Thank you and you are welcome.

        Reply
    4. Dannii

      June 09, 2022 at 9:23 am

      5 stars
      What a great way to use beans. Such a delicious budget friendly meal.

      Reply
      • Charla

        June 09, 2022 at 12:00 pm

        Thanks Dannii

        Reply
    5. Tara

      June 09, 2022 at 7:10 am

      5 stars
      Okay, I have a new favorite side dish recipe! This is so tasty and perfectly flavored.

      Reply
      • Charla

        June 09, 2022 at 7:11 am

        Thanks Tara

        Reply

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