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Dense bean salad in a bowl with fresh vegetables and dressing

Dense Bean Salad

A hearty, protein-packed salad bursting with a medley of beans and fresh vegetables. This no-cook dish is dressed in a zesty lime-cumin vinaigrette that melds beautifully after a brief chill, making it perfect as a nutritious side or light main course for vegetarians and vegans alike.
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Prep Time 15 minutes
Total Time 45 minutes
Course Salad, Side Dish
Cuisine American, Mediterranean-Inspired

Equipment

  • Large mixing bowl
  • Colander
  • Cutting board
  • Sharp knife
  • Measuring cups/spoons
  • Small bowl or jar (for whisking the dressing)
  • Whisk or fork

Ingredients
  

  • For the Salad
  • Beans:
  • 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
  • Vegetables & Herbs:
  • 1 red bell pepper seeded and diced
  • 1 small red onion finely chopped
  • 1 cup cherry tomatoes halved
  • 1 cup corn kernels fresh, frozen [thawed], or grilled
  • ½ cup fresh cilantro roughly chopped
  • Optional Kick:
  • 1 small jalapeño seeded and finely diced (adjust to taste)
  • For the Dressing
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons freshly squeezed lime juice or lemon juice
  • 1 garlic clove minced
  • ½ teaspoon ground cumin
  • Salt and freshly ground black pepper to taste

Instructions
 

  • Prepare the Ingredients:
  • a. Open and drain the canned beans in a colander; rinse thoroughly under cool water.
  • b. Dice the red bell pepper, finely chop the red onion, halve the cherry tomatoes, and (if using) dice the jalapeño.
  • c. If using fresh corn, cut the kernels off the cob; if using frozen, allow it to thaw.
  • Mix the Salad:
  • In a large mixing bowl, combine the black beans, kidney beans, chickpeas, red bell pepper, red onion, cherry tomatoes, corn, and chopped cilantro (and jalapeño, if using).
  • Whisk the Dressing:
  • In a small bowl or jar, add the olive oil, lime juice, minced garlic, ground cumin, salt, and pepper. Whisk (or shake) well until the ingredients are fully emulsified.
  • Combine & Chill:
  • Pour the dressing over the salad ingredients. Toss gently until everything is evenly coated. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
  • Serve:
  • Give the salad a final toss before serving. Enjoy chilled or at room temperature.
  • Details
  • Prep Time: 15 minutes
  • Time Cook: 0 minutes (no-cook recipe)
  • Time Total: Approximately 45 minutes (including 30 minutes chill time)
  • Yield: 6 servings
  • Category: Salad, Side Dish, Vegetarian, Vegan, Gluten-Free
  • Method: Mixing/No-Cook
  • Cuisine: American / Mediterranean-Inspired
  • Diet: Vegetarian, Vegan, Gluten-Free, Nut-Free, High-Fiber
  • Keywords
  • bean salad, dense bean salad, protein-packed salad, healthy salad, vegetarian salad, vegan salad, no-cook salad, Mediterranean salad, hearty salad
  • Nutrition (Approximate per Serving)
  • Serving Size: 1 cup
  • Calories: 280 kcal
  • Sugar: 5 g
  • Sodium: 300 mg
  • Fat: 12 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 10.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 35 g
  • Fiber: 10 g
  • Protein: 12 g
  • Cholesterol: 0 mg
  • Note: Nutritional values are estimates and can vary based on ingredient brands and portion sizes.

Notes

Flavor Development: Allowing the salad to chill for at least 30 minutes (or even a few hours) enhances the flavor as the dressing infuses into the beans and vegetables.
Customization:
For a spicier kick, leave some of the jalapeño seeds or add extra fresh chili.
Swap lime juice for lemon juice for a slightly different citrus note.
Toss in extra crunchy vegetables like diced cucumber or radish for added texture.
Bean Prep Tip: Rinsing canned beans well helps remove excess sodium and improves their texture in the salad.
Storage: This salad stores well in an airtight container in the refrigerator for up to 2 days, making it a great option for meal prep.
Keyword bean salad, dense bean salad, protein-packed salad, healthy salad, vegetarian salad, vegan salad, no-cook salad, Mediterranean salad, hearty salad