Marinated Onion Bean Salad

A marinated onion bean salad served as a tostada with mashed avocado. Easy to make and a great dish to prep in advance for easy meals and snacks through the week.

Why You’ll Love This Marinated Onion Bean Salad

• Make ahead. Prep the bean salad for the week and use to serve with meals or use to top some tostadas.
• Packed with nutrients. Each serving is packed with protein, fiber and iron to help keep you satisfied and energized.
• Easy to customize. Use any of the suggestions below to make this bean salad fit your preference.

Key Ingredients and Substitutions

• Red onion: I love these the best for making marinated onions with, but white onion also works really well here too.
• Fresh Herbs: I used cilantro, but if not a fan of cilantro, try with parsley and chives.
• Seasonings: I used Old Bay seasoning and ground coriander, but feel free to swap these seasonings with others if preferred. Feel free to swap the Old Bay for a different seasoning blend of choice or use smoked paprika and adjust with more salt as needed.
• Vinegar: I used white wine vinegar, but champagne vinegar works well too.
• Lime: Fresh is best so you can use both the zest and juice to enhance the flavor of the marinade.
• Sweetener: I used maple syrup, but you can also use agave or any sweetner you like. I prefer liquid sweetener as I don’t have to worry about dissolving it.
• Beans: I used both chickpeas and white beans, but you can use the beans you like in whatever amount you like.
• Avocado: Please see recommendations in the FAQ for an alternative idea for the mashed avocado.
• Tortillas: I used corn tortillas to keep this dish fully gluten-free. You can also buy pre-made tostadas if you don’t feel like turning your oven on.

How to Make a Marinated Onion Bean Salad

Preheat the oven to 400F.

Fill a large bowl with cold water. Add the sliced onions to the water and allow to soak for 10 minutes to reduce their astringency. Drain well and pat dry with a clean towel.

Transfer the onions to a bowl with the jalapeno, garlic, lime zest and juice, maple syrup, vinegar, Old Bay seasoning, coriander, cilantro, oil and a pinch of salt. With clean hands (or use food safety gloves) massage the ingredients together into the onions to help them soften slightly then set the bowl aside for 10 minutes to marinate.

Add the beans to the bowl of onions and toss together until fully coated. Cover the bowl and place in the fridge for 30 minutes (after sitting, taste and adjust the salt to your own preference).

While you wait, prepare the tostadas. Place your corn tortillas on a baking tray and spray or brush both sides with oil. Bake the tortillas in the oven for 8 minutes, flipping the tortillas half way. Allow the tortillas to cool on the tray until fully crispy then lightly sprinkle the tops with salt.

To a small bowl add the avocado, lime zest and juice, cilantro and a generous pinch of salt then use a fork to mash everything together.

Take a scoop of the mashed avocado and spread it over each tortilla. Top the tortillas with a spoonful or more of the bean salad. If using sauce, drizzle over top before enjoying.

Expert Tips

• Soak the onions. Soaking the onions in cold water for a few minutes will help to cut the sharpness of the red onion and make it more enjoyable raw.
• Add additional veggies as desired. I kept this simple using the ingredients I had at home, but this can work with extra veggies like diced bell pepper, artichoke hearts, or diced cucumbers.
• Batch prep this salad to use throughout the week. You can use it as a main ingredient to build a full meal or use it as an additional side to meals to add protein and fiber to a meal.

Frequently Asked Questions

How to Serve

There are a lot of ways to enjoy this bean salad, but the day I shot and enjoyed this, I felt like serving it like a tostada. The combo of the bean salad, mashed avocado, and crispy tortilla just gives all of the perfect textures. Here are some alternative serving options for the bean salad:

• Serve with chips as a dip
• Enjoy over some crispy rice or toasted quinoa
• Use as a side with any meal for a boost of fiber and protein
• Stuff in a wrap with mashed avocado and greens

More Marinated Bean Salad Recipes to Try

• Ginger Shallot Chopped Bean Salad
• Charred Corn Couscous Salad with Lime Basil Dressing
• Grilled Veggies Bean Salad with Maple Dijon Dressing
• Charred Corn and Peach Salsa Bowls
• Mango Chickpea Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

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