Dense Bean Salad
This Dense Bean Salad is a robust, nutrient-rich dish brimming with a variety of beans and colorful vegetables. Perfect as a standalone meal or a side, it delivers a satisfying mix of textures and flavors, making it an ideal option for vegans, vegetarians, and anyone looking for a healthy, filling salad.
Equipment
- Large Mixing Bowl: For tossing the salad ingredients.
- Colander: To drain and rinse canned beans.
- Sharp Knife & Cutting Board: For dicing vegetables.
- Measuring Cups & Spoons: To accurately portion ingredients.
- Small Whisk or Jar with Lid: To mix the dressing thoroughly.
Ingredients
- For the Salad
- Beans:
- 1 can 15 oz chickpeas, drained and rinsed
- 1 can 15 oz kidney beans, drained and rinsed
- 1 can 15 oz black beans, drained and rinsed
- 1 can 15 oz cannellini beans, drained and rinsed
- Vegetables:
- 1 red bell pepper seeded and diced
- 1 yellow bell pepper seeded and diced
- 1 small red onion finely chopped
- 1 cup cherry tomatoes halved
- 1/2 cup corn kernels fresh or thawed from frozen
- Herbs:
- 1/4 cup fresh cilantro roughly chopped
- 1/4 cup fresh parsley roughly chopped
- For the Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove minced
- Salt and freshly ground black pepper to taste
Instructions
- Prepare the Beans:
- Place all drained and rinsed beans into the large mixing bowl.
- Add Vegetables & Herbs:
- Add the diced red and yellow bell peppers, chopped red onion, halved cherry tomatoes, and corn kernels. Gently toss in the chopped cilantro and parsley.
- Make the Dressing:
- In a small bowl (or in a jar with a lid), combine the olive oil, red wine vinegar, lemon juice, Dijon mustard, and minced garlic. Season with salt and pepper. Whisk together (or shake well if using a jar) until the dressing is emulsified.
- Combine & Chill:
- Pour the dressing evenly over the salad ingredients. Toss gently to ensure all components are well coated. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
- Serve:
- Give the salad a final stir before serving. Enjoy it chilled as a nutritious meal or a hearty side dish!
- Details
- Prep Time: 20 minutes
- Time Cook: 0 minutes (no cooking required)
- Time Total: Approximately 50 minutes (including 30 minutes of chilling)
- Yield: 6–8 servings
- Category: Salad
- Method: No-cook, mixed salad
- Cuisine: Mediterranean/American
- Diet: Vegan, Vegetarian, Gluten-Free, Nut-Free
- Keywords
- Dense Bean Salad, Hearty Bean Salad, Vegan Salad, Vegetarian Recipe, Healthy Bean Salad, Mediterranean Salad, Protein-Rich Salad, Fiber-Rich Salad
- Nutrition (Approximate per Serving, based on 6 servings)
- Serving Size: ~1 cup
- Calories: 250 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8.5 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 9 g
- Protein: 10 g
- Cholesterol: 0 mg
Notes
Flavor Boost: For an extra kick, consider adding a pinch of red pepper flakes or a chopped jalapeño to the dressing.
Freshness Tip: Use freshly squeezed lemon juice for the best flavor.
Storage: The salad can be stored in an airtight container in the refrigerator for up to 3 days. Stir before serving as the dressing may settle.
Variations: Feel free to incorporate additional ingredients like diced avocado, spinach, or arugula just before serving to add more texture and flavor.
Adjustments: If you prefer a less “dense” salad, lighten it up with a handful of mixed greens.
Freshness Tip: Use freshly squeezed lemon juice for the best flavor.
Storage: The salad can be stored in an airtight container in the refrigerator for up to 3 days. Stir before serving as the dressing may settle.
Variations: Feel free to incorporate additional ingredients like diced avocado, spinach, or arugula just before serving to add more texture and flavor.
Adjustments: If you prefer a less “dense” salad, lighten it up with a handful of mixed greens.