Chilled Avocado and Kidney Bean Salad

The ingredient list for easy avocado and bean salad:

*Please note that the exact measurements along with a "shop the recipe" feature from Instacart and Walmart is available inside the printable recipe card.

Ingredient information:

KIDNEY BEANS—I chose to use canned beans for easy and quick assembly; plus, in the 1970s, when the original recipe was published, canned products were all the rage. However, dry kidney beans may be substituted if preferred. If using dry beans, soften and rehydrate them overnight in plenty of cold water. Drain well before using.

GARBANZO BEANS (CHICKPEAS)—As stated above, I used canned garbanzo beans, but dry beans soaked in water overnight will also work for this recipe. Drain well before using.

AVOCADO—For this recipe, I diced two ripe avocados. Avocados, in general, don't have a ton of flavor, but they spring into life with seasonings and acidic components like vinegar and citrus juices.

SCALLIONS - When a bite of tangy but not overwhelming flavor is needed, scallions are your friend. I used both the green and white parts, but remember that a bit of scallion goes a long way to bring extra flavor to the party.

APPLE CIDER VINEGAR—I always reach for apple cider vinegar because I love the flavor. Feel free to swap out whatever vinegar is your favorite, but balsamic vinegar might not be the best choice for this particular recipe due to a potential color change and adding too much sweetness.

FRESH LIME JUICE—The lime in this recipe adds a fresh brightness to the completed dish and also pairs exceptionally well with the flavor of the avocado (think guacamole). The lime and lemon juice also help the diced avocado retain its vibrant lime-green color for longer by stalling oxidation.

FRESH LEMON JUICE—The original recipe from BHG called strictly for lemon juice, and using it on its own is fine. You'll need approximately ¼ cup of fresh lemon juice (I urge you not to use imitation lemon juice). Depending on the size of lemons you use, you'll need half of one medium lemon for that amount of juice.

SUGAR—Granulated sugar may seem odd in this recipe, but it helps balance the tartness of the vinegar and citrus juice and gives the dish a slightly sweet and sour flavor. Substitutions may be made. See below for substitution suggestions.

CHILI POWDER—This ingredient, along with the smoked paprika, amplifies the dish's flavor and adds an added dimension, not to mention a bit of heat. Feel free to adjust the amount used to your taste and preferences.

SMOKED PAPRIKA - This smoky element is an excellent addition that pumps up flavor and updates and upgrades this dish from the 1970s to today. I strongly urge you to use smoked paprika instead of regular paprika, but both will work well in this recipe if you're unsure.

GARLIC POWDER—Garlic is almost always beneficial in savory recipes. However, please feel free to omit this ingredient if you're not a fan.

SALT—I always write my recipes using kosher salt. That said, if you're using a smaller-grained table salt, please reduce the amount of salt called for in this recipe by half.

PEPPER - Fresh cracked black pepper is what I use for the best and most pronounced flavor. However, if you use pre-cracked pepper, this will still be a delicious salad. No worries.

CILANTRO—If you're not in the cilantro fan club, you can, by all means, leave it out of this recipe. That said, cilantro brings another citrus note of freshness to this chilled salad that wasn't used in the original BHG recipe, but it adds tremendous flavor and jives very well with the lime juice and avocado.

Why this recipe works:

When it's time to gather around the table, we all love food that looks and tastes amazing and is healthy but doesn't taste like it.

This fast, easy-to-make, no-cook chilled salad has all that going on and then some!

Swap-out or add-in suggestions:

As mentioned above, any vinegar (except balsamic) will work in place of apple cider vinegar for this recipe. Feel free to experiment; they'll add the acidic component to round out the dish.

Not a fan of cilantro? Use parsley instead, or leave it out altogether. No worries.

If you want extra crunch and texture, try adding some finely diced celery into the mix. But, if you want that celery flavor without the celery itself, adding celery seed or celery salt would make a delicious addition.

Or, if you want to ramp up the Southwestern flavors, add a teaspoon of ground cumin and coriander.

Do you want to add additional protein? Why not add some shredded cooked chicken to the mix? However, a word to the wise here: Do not call this a plant-based dish after that because it no longer would be with the addition of chicken.

And I'd never tell you no if you'd like to add some finely minced shallots to the dressing. That would be outstanding.

How this recipe came to be:

I took inspiration for this recipe from my vintage cookbook collection, specifically the Better Homes and Gardens MENU Cookbook (published in 1972).

I added my personal touches to their recipe (found on page 52, Bean-Avocado Salad) by incorporating fresh lime juice and smoked paprika into the dressing.

The main difference is that BHG stuffed avocados with the kidney and garbanzo bean mixture and served them on lettuce leaves. I diced the avocados, added them to the kidney beans and garbanzos, mixed them with the dressing, and served it in a bowl.

The updated version has more depth of flavor and interest, thanks to the smoked paprika and fresh lime juice. But, the presentation is more straightforward and family-style.

Health benefits of avocados:

Where to begin?

Avocados are wonderful for heart health because they help regulate blood pressure and they can assist in lowering cholesterol levels.

Avocados also contain healthy fats and fiber that can possibly cleanse the liver and support a healthy digestive system.

How to choose ripe avocados?

When shopping for avocados, when you intend on actually using (and eating) them is an essential component regarding what to look for as far as ripeness goes.

If you want to eat and use them right away, choose avocados that are slightly soft when lightly squeezed. You don't want an avocado that is too mushy or squishy (put those back); choose avocados that give a little under pressure.

If you don't intend to use them for several days, choose firm avocados without much or any give, under slight pressure. Once home, allow the avocados to ripen at room temperature on the kitchen counter.

How to keep ripe avocados fresher longer:

Once avocados are soft and ripe, they'll stay fresher, longer (if uncut) when they're kept in the refrigerator.

How to keep avocados from browning?

Over time, the flesh of the avocado will darken as time progresses, but an acidic component (such as vinegar or citrus juice) over the avocado will help keep the flesh green and vibrant for a more extended time.

In addition, keeping avocado flesh wrapped well and out of direct air will also help to prevent it from oxidizing as quickly.

Is it safe to eat a brown avocado?

Yes.

Eating an oxidized avocado is perfectly safe to eat even though (to some) it may not be visually appealing.

The flesh of an avocado will darken over time, but an acidic component (such as vinegar or citrus juice) helps keep it green and vibrant for a longer period of time.

Health benefits of kidney beans:

Kidney beans are an incredible plant-based source of protein, minerals, fiber, and antioxidants. If all that's not enough, did you know they can also help strengthen your bones?

Can this salad be made in advance?

I recommend making it the night before you plan on serving it. See below for information on how best to store this bean and avocado salad for freshness and minimal oxidation of the avocados.

How to store avocado and bean salad for freshness?

Store the salad in an airtight container in the refrigerator for up to 3 days.

For a double layer of protection, after adding the salad to the airtight container (and before sealing), press plastic cling wrap directly on top of the salad itself and then place the lid on the container.

Is this Avocado and Bean Salad a plant-based recipe?

It sure is!

I didn't set out to make a plant-based recipe. I set out to make a tasty, no-fuss, and satisfying dish everyone would love. As luck would have it, this recipe meets all the criteria I wanted to meet and is also plant-based. WIN!

Can avocado and bean salad be frozen?

I don't recommend freezing this salad because once thawed, the avocados will become slimy and lose most of their flavor.

My top tip for recipe success:

When storing, after adding the salad to an airtight container, place plastic wrap directly on top of it. The plastic wrap will prevent the air from oxidizing the avocado and prolong its fresh, green color.

Additional avocado recipes:

Avocado and Orange Salad looks as bright and refreshing as it tastes. Eat it with your eyes first, then chow down on all that creamy, sweet, and tangy goodness.

Avocado Toast with Bacon and Egg is a deliciously hearty and flavorful breakfast sandwich with amazing texture and crunch. It will get you out of bed in a jiffy.

Avocado Hollandaise Sauce may surprise you, but after your first taste, you'll wonder why you've never made this smooth, creamy, easy sauce before. Serve it over veggies and eggs—or whatever you like!

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