Which bean salad suits the two of you?

Beans provide protein, fibre and enough starch to make a salad feel like a meal rather than a pile of leaves. Their soft texture balances crisp vegetables, while their mild flavour works with acidic dressings, herbs and spices. In salads, beans are especially useful when you want a filling dish without relying entirely on meat, cheese or grains.

Choose a salad with beans plus a grain, pasta or another substantial protein if it is standing in for dinner. Black Bean and Rice Salad, Quinoa and Black Bean Salad, and Mediterranean Chicken and White Bean Salad are more complete meals than a simple bean and vegetable side. If you want leftovers, keep delicate greens and dressing separate so the second portion stays fresh.

Drain and rinse canned beans, then let them dry so they do not dilute the dressing. Add enough acid, such as vinegar or citrus, and balance it with olive oil, salt, herbs or a little spice. Give the salad time to sit before serving, but add crisp vegetables and leafy greens near the end so they keep their texture.