Kidney bean salad

Kidney bean salad is a hearty, refreshing dish made primarily with cooked kidney beans, often tossed with crisp vegetables like onions, celery, and bell peppers, and dressed in a vinaigrette or creamy dressing. It's a staple in many cuisines, particularly popular in American potlucks, Indian salads, and as a side dish across the Mediterranean and Latin America.

🍳 View the full Kidney bean salad recipe →

🍽️ Nutrition at a glance

This salad is a plant-based protein powerhouse, offering a good balance of complex carbohydrates and dietary fiber, with minimal fat if a light dressing is used. A typical serving provides around 150-200 calories and is rich in iron, folate, and potassium.

Nutrition breakdown

Calories	230 kcal
Protein	12 g
Carbs	35 g
Fat	5 g
Fiber	11 g
Sugar	4 g
Sodium	350 mg
Potassium	450 mg
Iron	3.5 mg
Magnesium	70 mg
Folate	180 µg
Phosphorus	190 mg
Zinc	2.0 mg
Thiamin (B1)	0.3 mg
Vitamin K	15 µg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Kidney beans are a nutritional cornerstone in vegetarian diets worldwide, and this salad showcases their versatility—served cold, it's a perfect make-ahead dish that allows flavors to meld. Culturally, it often symbolizes simple, wholesome home cooking and is a common feature at communal gatherings.