Raw Recipe Salad Vegan Veggies

Sweet n’ Spicy Arugula Bean Salad

This Sweet n’ Spicy Arugula Bean Salad is inspired by my love of preparing meals with contrasting flavor.

Some days a couple of naked carrots are perfectly delicious, but sometimes, you just want something dressed up, bursting with flavor; this sweet n’ spicy treat is sure to bring that to your palate.

Sometimes I don’t think I’m cooking in the kitchen, it feels more like painting. The plate is the canvas, flavor is the paint, and the palate is the host of the flavors we tend to be in the mood for.

Wanna Learn Something About Flavor?

Interested in learning more about how you can create balanced, flavor-popping meals? Keep reading, or, scroll a little more for the recipe.

If you research how tasting works, you’ll learn that certain areas of the tongue detect certain flavors.

photo courtesy of http://www.upswinginnovation.com










If you take your desires for certain meals and translate the components of the meal into the flavors they correlate with, you can use that same combination in the future with different ingredients.

I broke down the ingredients of the Sweet n’ Spicy Arugula Bean Salad, and placed them in the proper flavor category.

Sweet: maple syrup, coconut oil

Sour: apple cider vinegar

Salty: salt (I feel like I’d put the beans here too)

Spicy: cayenne, arugula, cracked black pepper.

Bitter: arugula

Umami: coconut oil, beans

Before I prepare anything, I use my “tongue map” to map out my meal. Throughout my day, I crave all different kinds of experiences; something with a little bit of everything, something with more spice, something rich and creamy with lots of umami, something crisp and clean with some acid (sour).

If you’re curious about foods and what categories they belong to, check out this chart by Mental Floss


Sweet n' Spicy Arugula Bean Salad

If sweet n' spicy is an addicting combination for you, trust that this Sweet n' Spicy Arugula Bean Salad is sure to satisfy.
Course Salad
Cuisine Vegan
Keyword Recipe, Vegan
Prep Time 5 minutes
Resting Time 15 minutes
Total Time 5 minutes


  • 1/2 cup cannellini beans
  • 2 tbsp chopped yellow onion
  • 1/2 cup arugula
  • 1 tbsp maple syrup
  • 1/2 tbsp coconut oil
  • 1 tsp apple cider vinegar
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • 1/2 tsp black pepper


  1. Toss all ingredients together in a small or medium size bowl. 

  2. Allow to sit at room temperature for about 15 minutes to give the vinegar some time to break down the coconut oil fat. 

Please feel free to use whatever beans you like. Also, if you’re not the biggest fan of using coconut oil in salad, you could try any other oil (I think sesame would do really great).

really good on blueberry waffles too.

Eat this salad just the way it is, or, use it as a topper for proteins, an accessory for toast, a filler for a wrap, or anything 🙂







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