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Bean Salad with Mustard Marinade

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Submitted by Gladys/PR

Bean salad with mustard-tahini-soy marinade, scallions, carrots, and parsley stuffed into pita with alfalfa sprouts. A protein-packed vegetarian lunch ready in 25 minutes.

YIELD

4 servings

PREP

10 min

COOK

20 min

READY

25 min

This bean salad lives at the intersection of healthy and genuinely satisfying. The dressing, a mustard, tahini, soy sauce, and apple cider vinegar blend, brings savory umami depth that transforms three cups of plain cooked beans into something craveable rather than just nutritious.

Use a mix of beans for the best result. Pinto, kidney, black, and chickpea each contribute a slightly different texture and flavor. A 2-can mix or your favorite single bean works fine, but the variety adds visual interest and complexity that single-bean salads can’t match.

The tahini in the dressing is the move that separates this from typical bean salads. It adds creamy richness and a quiet nutty depth that emulsifies the vinegar and water into a clinging, glossy dressing. Without tahini, the dressing slides off the beans; with it, every bite gets coated.

The 15-minute marinate is the bare minimum. The flavors penetrate the beans during this rest and the carrots soften slightly while the scallions mellow. Let it sit longer (30 minutes to an hour) for even more developed flavor.

Stuffed in pita with alfalfa sprouts, this becomes a packable, vegetarian-friendly lunch that holds up in a brown bag without going soggy.

Pro Tips

  • Drain and rinse canned beans well. Excess can liquid dilutes the dressing and adds a metallic taste.
  • Whisk the dressing thoroughly to emulsify. Tahini can clump when liquids are added; vigorous whisking or a quick blender pulse keeps it smooth.
  • Salt to taste only after mixing. Soy sauce already contributes significant sodium and salt may not be needed.
  • For meal prep, store the dressing and beans separately. Toss together when ready to eat to keep textures crisp.
  • Toast the pita lightly before stuffing. Soft pita tears when stuffed; lightly toasted holds together better.

Variations

  • Add 1 diced avocado at serving time for creamy richness.
  • Swap soy sauce for coconut aminos for a sweeter, gluten-free alternative.
  • Top with crumbled feta and chopped olives for a Mediterranean spin.

Ingredients

2 ½ 591
CUPS ML BEANS
cooked, pinto, kidney, black, garbonzo
½ 118
CUP ML SCALLIONS, SPRING OR GREEN ONIONS
thinly sliced
½ 118
CUP ML CARROTS
grated
½ 0.5
BUNCH BUNCH PARSLEY LEAVES
chopped
1
X ALFALFA SPROUT
to taste *
1
X PITA BREAD
or tortillas, to taste *
Dressing
3 45
TABLESPOONS ML APPLE CIDER VINEGAR
or rice vinegar
1 5
TEASPOON ML PREPARED MUSTARD
1 15
TABLESPOON ML TAHINI (SESAME PASTE)
3 45
TABLESPOONS ML WATER

Directions

Blend or whisk dressing and add to beans, scallions, carrots, and parsley.

Let marinate at least 15 minutes. Slice pita bread in half and stuff with marinated beans. Top with alfalfa sprouts and serve.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 227g (8.0 oz)
Amount per Serving
Calories 209 20% from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 11mg 4%
Sodium 1193mg 50%
Total Carbohydrate 12g 12%
Dietary Fiber 10g 40%
Sugars g
Protein 21g
Vitamin A 61% Vitamin C 27%
Calcium 13% Iron 22%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 
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