European Soldier Bean Bell Pepper Salad

Red European Soldier Bean Bell Pepper Salad – Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Recipe

Medium  |  Servings: 4  |  Ready In: 75 minutes + soaking  |  Yield: 3 1/2 cups

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 Easy Vegan Lentil Tacos, spoon over rice, or simply build your own Fiesta Salad with lettuce and avocado.


  • ½ cup raw European Soldier Beans (1 ½ cup cooked)
  • 2 bell peppers
  • 1 teaspoon sweet paprika
  • ½ teaspoon ground cumin
  • ½ cup frozen corn, thawed
  • 2 tablespoons chopped cilantro
  • ½ teaspoon lime juice
  • Salt and Pepper, to taste

How It’s Done

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

Serve warm or at room temperature.

Heirloom Red European Soldier Beans – Healthy, Plant-Based Protein

Chef Katie’s Tips

Heirloom Bean 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.

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%

Shopping List

  • European Soldier Beans (12 ounce)
  • Simply Organic Paprika Ground Certified Organic, 2.96 Ounce Container
  • Simply Organic, Cumin, 2.31 oz


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