Dense Bean Salad

If you’re looking for a hearty, nutritious salad packed with flavor, this dense bean salad is the perfect choice. Loaded with a variety of beans, fresh veggies, and a tangy dressing, it’s a filling dish that’s both satisfying and healthy.

Whether you serve it as a side at your next barbecue or enjoy it as a light lunch, this protein-rich salad will keep you energized and satisfied.

Yield: 6 Servings

Dense Bean Salad

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Dense Beans Salad is a protein-packed, healthy dish that’s bursting with flavor. This salad is hearty and nutritious and has a variety of beans, crisp vegetables, and a tangy dressing. Perfect as a side dish or a light main course, it’s ideal for meal prep or potlucks.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 small red onion, finely chopped
• 1 bell pepper, chopped (any color)
• ½ cup fresh parsley, chopped
• 1 avocado, diced (optional)

For the Dressing:

• ¼ cup olive oil
• 2 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• Salt and pepper, to taste
• ½ tsp cumin (optional)

Instructions

1. In a large bowl, combine the black beans, kidney beans, chickpeas, cherry tomatoes, red onion, bell pepper, and parsley. Gently toss to mix the ingredients.
2. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, garlic, Dijon mustard, salt, pepper, and cumin (if using) until well combined.
3. Pour the dressing over the bean mixture and toss until everything is evenly coated.
4. Gently fold in the diced avocado, if using, to avoid mashing it.
5. Serve immediately or chill in the refrigerator for an hour to let the flavors meld. This salad can be enjoyed cold or at room temperature.

Notes

• Customization: Feel free to add or swap in other ingredients like corn, cucumbers, or olives for extra flavor and texture.
• Vegan Option: This salad is naturally vegan, but you can also add feta cheese or a hard-boiled egg for a vegetarian variation.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 232Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 371mgCarbohydrates: 25gFiber: 7gSugar: 9gProtein: 5g

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Best of all, it’s easy to prepare and can be customized with your favorite ingredients for a quick, wholesome meal.

Storage Ideas

Refrigerator

Store leftover Dense Beans Salad in an airtight container in the refrigerator for up to 4 days. Stir well before serving as the dressing may settle at the bottom.

Meal Prep

This salad is great for meal prep and can be made a day in advance. If preparing ahead, keep the avocado separate and add it just before serving to keep it fresh.

Conclusion

Dense Beans Salad is a versatile and satisfying dish that makes eating healthy both easy and delicious. With a variety of textures and bold flavors from fresh vegetables and a zesty dressing, this salad works well for everything from meal prep to potlucks.

Packed with fiber and plant-based protein, it’s a nutritious option you can enjoy any day of the week.