Easy Navy Bean Salad With Mango and Honey Lime Dressing
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Last Updated on November 14, 2023
This navy bean salad with mango and honey lime dressing is suitable for the SCD and GAPS diets and is also free of grains, but not short on taste!
Navy Bean Salad
There are many health benefits of white beans. Not only are they a great source of fiber, but they are creamy and delicious too.
Finding different ways to incorporate legumes into your diet can help you get the most of these nutritious and protein-packed treasures. Navy bean salad is a fun and different way to consume beans, and I think you will love it as much as we do!
What I Love About This Navy Bean Salad
This navy bean salad recipe is not only delicious, it’s also very nutritious. It’s full of protein and good fats and makes a delicious side dish or lunch. It’s also easy to make and comes together quickly.
Honestly it’s a favorite salad of mine and I always remember it when I am thinking up ideas for healthy lunches.
What are Navy Beans?
White navy beans are small, oval-shaped legumes that have a mild and creamy flavor. When cooked, navy beans turn soft and tender with a smooth texture. They have a subtle earthy taste and can absorb the flavors of other ingredients in recipes such as soups, stews, and salads.
Can I Use Different White Beans?
There are a variety of white beans, and any can be used in this recipe. So, it doesn’t really matter which type of white bean you use to make this salad. Here are some other possible white beans you can use instead of navy beans to make this easy white bean salad recipe.
- Great Northern Beans: Slightly larger than navy beans, great northern beans have a mild flavor and hold their shape well when cooked.
- Cannellini Beans: Also known as white kidney beans, cannellini beans are large and creamy with a slightly nutty flavor.
- Baby Lima Beans: While not technically white, baby lima beans are pale greenish-white and have a delicate buttery taste.
Navy Bean Salad Recipe
This white bean salad recipe is a twist on traditional navy bean salad. It works as a great side dish or even a main course. It has some tropical flavors from the mango and creaminess from avocado. Here’s the simple ingredients you need to make it.
Ingredients In Navy Bean Salad
- cooked navy beans (see cooking instructions below)
- carrots, peeled and diced
- ripe mango, diced
- red onion, finely diced
- fresh cilantro, finely chopped
- ripe Haas avocado, diced (another type of avocado is also fine)
White Bean Salad Dressing Ingredients
- lime juice
- raw honey
- extra virgin olive oil
- sea salt and freshly ground black pepper
How to Make Navy Bean Salad
This mediterranean white bean salad is not one of those make-ahead salads. It’s much better when made fresh.
- Make the dressing by whisking together the lime juice and honey. While whisking the mixture, slowly pour olive oil in a thin stream and continue mixing to emulsify.
- Toss the salad ingredients together in a medium-sized salad bowl. Pour the dressing over and toss again. Add salt and pepper to taste.
Dried Beans Vs Canned Beans
I typically start with dry beans and cook them in a large batch so I can use the extra beans for other meals. However, if you are pressed for time you CAN use canned beans instead.
Using Canned Beans
You can use canned navy beans in place of cooked dried beans, just be sure to drain them from the can and give them a good rinse. Rinsing canned beans helps remove about 50% of the sodium.
You will need approximately 2 cups of cooked beans, which is about 1 1/2 cans.
Cooking Dried Beans
- Soak beans: Start by soaking 1 1/2 cups of dried beans in filtered water for 24 hours.
- Drain beans: Drain beans and rinse and then place in saucepan. Add water to cover about two inches above the beans.
- Cook beans: Bring the beans a boil an then reduce heat to medium-low. You want the beans to be on a low boil. Simmer 2 hours, or until beans are soft. Drain.
- Refrigerate beans: I usually refrigerate the beans to use in salad the next day. One-and-a-half cups of dried beans will probably yield more than 2 cups cooked, but I use the leftover beans to make more salad, use in white bean hummus or add to soup.
Ways To Serve Navy Bean Salad
- As an easy side dish: Serve the navy bean and mango salad alongside grilled chicken or fish for a refreshing and healthy meal.
- In lettuce wraps: Spoon the salad into large green leafy vegetables, such as romaine or butter lettuce, for a light and flavorful wrap and eat as a main course.
- Mixed with quinoa: Combine cooked quinoa with the navy bean and mango salad to create a hearty bowl that is packed with protein, fiber, and vitamins.
- Stuffed in bell peppers: Hollow out bell peppers (any color you prefer), then stuff them with the navy bean salad mixture for an elegant yet simple appetizer or main course.
Variations and Add-ins for Navy Bean Salad
If you’d like to experiment with different flavors, here are some great options:
- cherry tomatoes
- fresh parsley
- green onions
- red peppers
- fresh basil
- lemon zest
- fresh garlic
How to Store Navy Bean Salad
You can store leftovers of this simple white bean salad in an airtight container in the refrigerator for up to 4 days. If you plan to have leftovers, add the avocado separately because it will brown if stored in the refrigerator, leaving you with a less-than-desirable appearance that lacks freshness.
Recommended: Kale and White Bean Soup Recipe
PrintWhite Bean Mango Salad with Honey Lime Dressing (SCD, GAPS, grain-free)
- Category: Salad
Ingredients
- 2 cups cooked navy beans (see note below)
- 2 carrots, peeled and diced
- 1 ripe mango, diced
- 3 tablespoons red onion, finely diced
- handful of fresh cilantro, finely chopped
- 1 ripe Haas avocado, diced
Dressing Ingredients:
- juice of 1 lime
- 1 tablespoon honey
- 1/4 cup extra virgin olive oil
- sea salt and freshly ground pepper, to taste
Note: Canned Beans or Dried Beans
You can use canned navy beans if you prefer, just be sure to drain them from the can and give them a good rinse. Rinsing canned beans helps remove about 50% of the sodium.
If you want to cook dried beans, see the instructions below.
Instructions
- Make the dressing by whisking together the lime juice and honey. While whisking the mixture, slowly pour olive oil in a thin stream and continue mixing to emulsify.
- Toss the salad ingredients together in a medium bowl. Pour the dressing over and toss again. Add salt and pepper to taste.
Cooking Dried Beans
- Soak beans: Start by soaking 1 1/2 cups of dried beans in filtered water for 24 hours.
- Drain beans: Drain beans and rinse and then place in saucepan. Add water to cover about two inches above the beans.
- Cook beans: Bring the beans a boil an then reduce heat to medium-low. You want the beans to be on a low boil. Simmer 2 hours, or until beans are soft. Drain.
- Refrigerate beans: I usually refrigerate the beans to use in salad the next day. One-and-a-half cups of dried beans will probably yield more than 2 cups cooked, but I use the leftover beans to make more salad, use in white bean hummus or add to soup.
