This Black Bean Salad with Herbs & Feta Cheese brings together crisp vegetables, beans, salty feta, and fresh herbs, all tossed in a zesty lemon-lime dressing. It is rich in fiber, plant-based protein, and healthy fats, with a low glycemic impact, making it a satisfying option.
Ingredients (4 Servings)
For Salad
- 2 cups cooked black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red bell pepper, diced
- ¼ cup red onion, finely sliced
- ½ cup feta cheese, crumbled
- 2 tbsp fresh mint, chopped
- ¼ cup fresh parsley, chopped
- 2 tbsp fresh cilantro, chopped
- 1 small avocado, diced (optional)
For Dressing
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- 2 tbsp fresh lemon juice
- 1 small garlic clove, minced
- ½ tsp ground cumin
- ¼ tsp black pepper
- ¼ tsp salt, or to taste
Step-by-Step Instructions
Step 1: Prepare the black beans
- Drain and rinse the black beans thoroughly.
Step 2: Chop the vegetables:
- Chop the cucumber and bell paper. Halve the cherry tomatoes and thinly slice the onion.
Step 3: Prepare the dressing
- Gently whisk together olive oil, lemon juice, lime juice, Dijon mustard, garlic, cumin, black pepper, and salt.
Step 4: Combine the Ingredients
- Add the black beans, vegetables, parsley, mint, and cilantro to a large mixing bowl..
Step 5: Add Feta
- Gently fold in the crumbled feta cheese.
Step 6: Dress the salad
- Gently toss the salad until it is evenly coated with the dressing over the mixture.
Step 7: Chill & Serve
- Refrigerate for 15–20 minutes to allow the flavors to mix in well and finally garnish with little feta or parsley just before serving.
Nutritional Information (Per Serving) (Approximate Values)
- Calories: ~ 370 kcal
- Protein: 13 g
- Carbohydrates: 39 g
- Fats: 18–20 g
- Dieatery Fiber: 10-12 g
- Net Carbs: 27 g
- Fat: 20 g
Nutrition values are estimates and can vary depending on the exact ingredients and brands used.
Glycemic Index (GI) Considerations
- Black beans have a low glycemic index, and their substantial fiber and protein content can help slow carbohydrate digestion. The vegetables and healthy fats in this salad further contribute to a balanced meal.
- For people managing blood glucose, the total carbohydrate portion still matters, even when the food has a low GI. Keeping the serving moderate and pairing the salad with additional lean protein can make it a more balanced meal.
Portion Control Tips
- Recommended serving: About 1¼–1½ cups per person.
- Keep feta to around 2 tbsp per serving to control calories and saturated fat.
- If you’re watching carbohydrates, reduce the black beans slightly and increase the cucumber, bell pepper, tomatoes, and herbs.
- For a complete meal, pair with grilled chicken, fish, tofu, or eggs rather than adding bread or other refined carbohydrates.
- If using avocado, keep it to approximately ¼ avocado per serving because it adds healthy but calorie-dense fats.
