Sometimes I just don’t feel like turning on the stove especially on a busy day or when it’s hot outside. That’s where this Rainbow Bean Salad (also known as Cowboy Caviar) saves the day! It’s full of colorful veggies, packed with plant goodness, and ready in just a few minutes. Best of all? It’s super tasty and makes you feel great after eating it!
Let’s make this quick, crunchy, flavor-packed salad together!
👩🍳 Method (In Detail)
Chop the Veggies
To start, I always prepare the vegetables first. Begin with the red onion this one needs a little extra love if you don’t like that strong, raw onion taste. Slice it very thin and set it aside for a little soak (more on that in the next step!). Then move on to the rest of your veggies. Dice the red and green bell peppers into small, bite-sized cubes so they mix evenly throughout the salad. Next, chop the tomatoes into similar-sized chunks to avoid sogginess and keep the texture crisp. The avocado should be cubed gently and set aside for last to keep it fresh. Finish off by finely chopping a small bunch of fresh coriander it adds a fresh, zesty pop to the dish!
Soften the Onion
Now here’s my little kitchen trick: to make raw red onion easier on your stomach (and taste buds), place the finely sliced onion in a small bowl of cold water and let it sit for about 20 minutes. After that, rinse it well and gently squeeze out the extra water. This simple soak helps remove that harsh bite and makes the onion taste much milder and easier to digest. It really makes a difference in the final flavor!
Drain the Beans
Next up, the beans! Open your cans and pour the beans into a colander or strainer. Rinse them well under cold running water to remove any salty liquid or preservatives. Let them drain fully to avoid making your salad watery. Once drained, transfer the beans to a large mixing bowl where you’ll start combining all the goodness.
Add the Rest of the Ingredients
Once your beans are ready and sitting in the bowl, it’s time to pile on the rest. Add in your chopped peppers, tomatoes, sweetcorn, softened red onion, and coriander. Gently give it a quick mix with a spoon so everything is evenly spread out. Don’t add the avocado just yet we’ll save that delicate step for last to keep it from getting mushy.
Make the Dressing
In a separate small bowl, let’s create the flavorful dressing that brings this salad to life. Combine 2 tablespoons of extra virgin olive oil, 1 teaspoon of garlic powder, 2 tablespoons of apple cider vinegar, and 2 tablespoons of honey. Squeeze in the juice of half a lime for a bright, zesty twist. Add salt and pepper to taste go slow and adjust as you like. Whisk everything together until it’s smooth and well combined.
Pour and Mix
Now it’s time to bring everything together! Pour the dressing over your salad mixture and toss gently with a spoon until all the veggies are evenly coated. Once everything is well mixed, fold in the avocado pieces very gently. Be careful not to overmix here you want to keep those creamy avocado chunks whole and pretty.
Serve and Enjoy!
Your Rainbow Bean Salad is now ready to shine! Serve it up right away, or pop it in the fridge for a chilled version later. I love scooping it with tortilla chips, spreading it on toast, or even stuffing it in wraps. However you enjoy it, this no-cook salad is a total win.
🧰 Necessary Tools
- Cutting board and sharp knife
- Mixing bowl
- Small bowl for dressing
- Spoon for mixing
- Can opener
- Colander or strainer
🫘🌈 Rainbow Bean Salad; A Feel-Good, No-Cook Recipe!
Cuisine: Greek, RomansDifficulty: Easy2
servings10
minutes00
minutes10
minutesIngredients
For the Salad:
1½ cans of beans (I used red kidney beans)
1 red bell pepper
½ green bell pepper
2 tomatoes
~100g sweetcorn (about ½ cup)
1 avocado
½ red onion
A bunch of fresh coriander (a small handful)
For the Dressing:
2 tbsp extra virgin olive oil
1 tsp garlic powder
2 tbsp apple cider vinegar
2 tbsp honey
Juice of ½ a lime
Salt and pepper to taste
Directions
- Chop the veggies. Start with the red onion (see my tip below), then dice the bell peppers, tomatoes, and avocado into small cubes. Chop the coriander too.
- Soften the onion. Don’t like strong onion taste? Me neither! I chop it thin, soak it in water for 20 minutes, then rinse and squeeze. This makes it mild and easy to digest.
- Drain the beans. Open your bean cans, rinse them under cold water, and toss them into your big mixing bowl.
- Add the rest. In go the chopped veggies and sweetcorn!
- Make the dressing. In a small bowl, whisk together the olive oil, garlic powder, apple cider vinegar, honey, lime juice, salt, and pepper.
- Pour and mix. Drizzle the dressing over your colorful salad. Mix everything until well coated.
- Enjoy! Grab some tortilla chips, crispy bread, or even eat it as-is. Yum!
Notes
- Don’t skip soaking the red onion if you have a sensitive stomach. It makes a big difference!
- Chop your avocado last so it doesn’t brown too fast.
- Don’t overmix after adding the avocado keep the chunks nice and fresh.
- Taste the dressing before pouring adjust the lime or honey if you want it sweeter or tangier.
🍽️ Serving Suggestions
- With Tortilla Chips: Scoop it up like a dip!
- Stuffed in a Wrap: Add some greens for a quick veggie wrap.
- As a Side Dish: Goes great with grilled meat or fish.
- On Toast: Smear some hummus on toast and pile this on top. So good!
🎉 Fun Fact
Eating the rainbow (lots of colorful fruits and veggies) gives your body different types of nutrients and fiber. Your gut bugs will thank you!
🥗 Conclusion
This Rainbow Bean Salad is my go-to for lazy lunches, no-heat dinners, or feel-good snack bowls. It’s colorful, crunchy, gut-friendly, and takes almost no effort. Best part? You can mix it up with whatever veggies or beans you have on hand!
Give it a try and let your taste buds do a happy dance. 🌈🫘✨
