The first salad was invented by Og, the Neolithic caveman. At some point, he realized he wasn’t the best hunter and often brought back edible plants when he failed to catch anything. His fellow cave-dwellers started calling him “salad-head,” which was undoubtedly Cro-Magnon slang for “unsuccessful hunter.” The neighboring Neanderthals even made jokes about him. To save face, Og embraced the Gatherer part of Hunter-Gatherer. He began experimenting with mixing different edible plants and herbs, creating a new dish that quickly became popular, especially with the cavewomen, who were conscious of their figures and appearance.
Og also realized that growing plants closer to the cave would make his life easier, thus inventing gardening. This was too much for the Neanderthals, who despised anything healthy and moved away, never to be heard from again. Meanwhile, Og began planting beans, as they were abundant, easy to grow, and tasty. Beans also provided entertainment with their weird sounds a few hours after eating them, leading to the creation of the first joke: “Pull my finger.” By mixing the green plants with beans, Og created an endless variety of foods, which became known as “salads,” in honor of his nickname. The rest, as they say, is history.
In reality, beans were among the first crops cultivated. Evidence suggests that peas were grown in Thailand as early as 9750 BC, and beans were cultivated in Mexico and the Americas over 8,000 years ago. Even beans were found in Egyptian pyramids over 4,000 years old, still edible. Beans became an integral part of the human diet across the globe. Early farmers also started growing grains, which were easy to store. Combining grains with beans provided a complete source of protein, lessening humanity’s dependence on meat. Native Americans have long planted squash, beans, and corn together—known as “the three sisters.” It’s likely that various bean salads were made and enjoyed early on, but it wasn’t until the 19th century that official written recipes for bean salads emerged.
Common Types of Beans Used in Salads
To make a bean salad, it’s helpful to know about the different types of beans available. There are thousands of species, so listing all of them would be impractical, but here are some of the most common beans used in salads:
- Pintos – A medium-sized, brown-speckled bean with a creamy texture and earthy flavor. Great in salads, soups, or chili.
- Black Beans – Small, black beans with a musky, earthy flavor. Common in Latin cuisine and perfect for Mexican salads.
- Navy/Great Northern Beans – These tan-colored beans have a buttery taste and are great with ham, in soups, or in salads.
- Green Beans – A veggie favorite with a slightly sweet taste and a soft, woodsy texture. They work in soups, casseroles, or salads.
- Adzuki Beans – Small, reddish beans with a sweet taste and delicate texture. Best for Asian dishes.
- Anasazi Beans – Two-toned red and cream beans, sweet and meaty in flavor. Can substitute for pinto beans.
- Black-Eyed Peas – Cream-to-brown beans with a black ‘eye.’ They have a soft, creamy texture and earthy taste, often paired with pork.
- Chickpeas/Garbanzos – Small, nutty beans popular in Italian and Mediterranean salads and for making hummus.
- Kidney Beans/Red Beans – Used in Red Beans and Rice and other dishes, these beans absorb surrounding flavors well.
- Fava Beans – Large, creamy beans with a buttery, earthy flavor. Great in salads or soups.
- Lima/Butter Beans – Large, creamy beans with a buttery texture, similar to fava beans but sharper in taste.
- Yellow/Maricopa Beans – These beautiful golden beans have a unique flavor, somewhere between pinto and black-eyed peas. They’re addictive in soups, salads, or with tortillas.
- Split Peas – Greenish peas with a sweet flavor, best in soups but can also be used in salads.
- Mung Beans – Sprouted for use in salads, soups, or on sandwiches, they have a crunchy texture and earthy flavor.
- Lentils – Small, firm beans that come in red, brown, or green. They have a woodsy flavor and work well in salads, soups, or casseroles.
The key to a great bean salad is cooking your beans properly. There are only two acceptable methods: boiling or pressure-cooking. Microwaving beans is a mistake that should be avoided. Most beans require pre-soaking (overnight or the “fast-soak” method) to cook properly, except for lentils, green beans, split peas, and field peas, which can be cooked immediately. To soak your beans, place them in a large container with at least two inches of water to cover them. Inspect the beans before soaking and discard any bad ones or rocks.
Cooking Beans
For boiling beans, sauté any onions, garlic, carrots, celery, green peppers, or bacon you want to add, then cook them with the beans. The water-to-bean ratio should be 2:1. Cook the beans for at least two hours, checking after 90 minutes. Keep an eye on the liquid level, adding more as needed. Whether or not to add salt is a matter of preference, though many people add it after cooking.
Pressure cooking is the best method for cooking beans. It preserves their nutrients, flavor, and texture. You can skip the soaking process, and in about 45 minutes, your beans will be perfectly cooked. Electric pressure cookers are especially convenient, allowing you to set them in the morning and come back to perfectly cooked beans.
Once your beans are cooked and cooled, you can start preparing your bean salad masterpiece. There are no fixed rules, but here are a few standard recipes to get you started:
White Bean and Tuna Salad (Serves 2-4)
16 oz. cooked Navy or Great Northern Beans (canned is okay)
5-6 oz. canned tuna in oil (sardines work well, too)
1 cup chopped parsley
1/4 cup diced onions (green or red)
For the dressing:
3 tbsp Extra-Virgin Olive Oil
2 tbsp lemon juice
Salt and pepper to taste
Rinse the beans in cold water and drain. Whisk together the olive oil, lemon juice, salt, and pepper. Toss the beans with the dressing, allowing them to marinate. Add tuna, parsley, and onion, then toss gently. Serve with crackers or fresh bread.
