European Soldier Bean Salad

Heirloom European Soldier Beans pair beautifully with colorful bell peppers and Mexican seasonings in this vegan gluten-free, fat-free recipe.  Packed with healthy protein, use this easy side as a hearty filling for Charred Poblano Tacos, spoon over Red Quinoa Enchiladas, or simply build your own Fiesta Salad with lettuce and avocado.

EASY              Servings: 4 Ready In: 75 minutes

Red European Soldier Bean Salad  - Healthy, Gluten-Free, Oil-Free, Plant-Based, Vegan Hor

Red European Soldier Bean Salad  - Healthy, Gluten-Free, Oil-Free, Plant-Based, Vegan Hor


½ cup raw European Soldier Beans (1 ½ cup cooked)
2 bell peppers
1 tsp. paprika
½ tsp. cumin
½ cup corn
2 tbsp. chopped cilantro
¼ tsp. salt
Dash of Black Pepper
½ tsp. lime juice

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Gather ingredients. 

To cook the beans: Cover the beans with a few inches of water. Soak for at least 6 hours.  After soaking, the beans will double to triple in size.  Drain and rinse the soaked beans. Place the beans in a small pot and cover with a couple inches of water. Cover, bring to a boil, then reduce to a simmer. Simmer until the beans are tender, about 60 minutes. 

To make the Salad: Preheat a medium saute pan over medium heat. Seed and dice the bell peppers. 
Add the diced peppers, paprika, cumin, and dash of black pepper to the hot saute pan. Saute, stirring often, for about 5-7 minutes, until the peppers are soft and the spices are aromatic. Add the corn and cook just for another 2 minutes. 
Chop the cilantro. 
When the beans are tender, drain. 
In a large bowl, combine the cooked beans, bell pepper mixture, and cilantro. Toss well to combine. Taste to adjust seasoning. 

Serve warm at room temperature. 

Chef's Tip: European Soldier Beans are a beautiful heirloom bean. You can substitute with another heirloom bean like Anasazi or Mayacoba. For a faster recipe, use your favorite canned bean, like Pinto or Red Kidney.  If using a different color bean, use differently-colored bell peppers to make an enticing, beautiful dish.

Yield:  3 1/2 cups

Step-by-Step Photos:

Nutrition Facts

Serving size: 1/4 of a recipe (about 3/4 - 1 cup).

Amount Per Serving
Calories 108.38
Calories From Fat (5%) 5.54
% Daily Value
Total Fat 0.65g 1%
Saturated Fat 0.08g <1%
Cholesterol 0mg 0%
Sodium 152.94mg 6%
Potassium 491.09mg 14%
Total Carbohydrates 20.41g 7%
Fiber 5.27g 21%
Sugar 3.31g
Protein 6.26g 13%
Calcium 79.49mg 8%
Iron 27.75mg 154%
Vitamin A 2317.05IU 46%
Vitamin C 0.85mg 1%

What's the easiest, cleanest way to roast off a big batch of peppers? Join Chef Katie Simmons in the kitchen as she shows you how to roast off a variety of peppers -- from Poblanos to Sweet Red -- just like a chef. This secret trick is used in professional restaurants and kitchens.