Dense Bean Salad Recipe

Dense Bean Salad is a hearty, protein-packed dish filled with a mix of beans, crunchy vegetables, and a flavorful dressing. This satisfying salad is perfect as a side dish, meal prep option, or even a light main course. It’s nutritious, easy to make, and gets even better as it sits in the fridge.

Why You’ll Love This Recipe

• Packed with protein and fiber for a filling meal
• Quick and easy to make in under 15 minutes
• Great for meal prep and tastes better over time
• Naturally vegan, gluten-free, and dairy-free
• Perfect as a side dish or a main course

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 can chickpeas, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• ½ red onion, finely chopped
• 1 bell pepper, diced (any color)
• ½ cup cherry tomatoes, halved
• ¼ cup fresh parsley or cilantro, chopped
• ¼ cup feta cheese (optional)

Dressing:

• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar or lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper

Directions

1. Prepare the ingredients: Drain and rinse the beans, chop the vegetables, and add everything to a large bowl.
2. Make the dressing: Whisk together olive oil, vinegar or lemon juice, Dijon mustard, honey, garlic powder, salt, and pepper.
3. Combine and toss: Pour the dressing over the salad and toss until well coated.
4. Chill and serve: Let sit for at least 30 minutes in the fridge for the flavors to meld. Serve cold or at room temperature.

Servings and Timing

• Servings: 4-6
• Prep Time: 10 minutes
• Total Time: 10 minutes

Variations

• Spicy Kick: Add diced jalapeños or a pinch of chili flakes.
• Mediterranean Twist: Add Kalamata olives and crumbled feta.
• Extra Crunch: Toss in sunflower seeds or chopped nuts.
• Herb Swap: Use fresh basil or dill instead of parsley.
• Creamier Version: Mix in a spoonful of Greek yogurt or tahini.

Storage/Reheating

• Refrigeration: Store in an airtight container for up to 4 days.
• Freezing: Not recommended, as beans and vegetables can become mushy.
• Serving Tip: Let it sit at room temperature for a few minutes before serving for the best flavor.

FAQs

Can I use fresh beans instead of canned?

Yes, cook dried beans ahead of time and use about 1½ cups of each type.

What other beans can I use?

You can swap in navy beans, cannellini beans, or pinto beans.

Can I make this salad ahead of time?

Yes, it’s even better after marinating for a few hours or overnight.

What can I serve this with?

Pair it with grilled chicken, fish, or as a topping for greens.

Can I use a different dressing?

Yes, balsamic vinaigrette or tahini dressing works well too.

How do I make it lower in sodium?

Use low-sodium canned beans and rinse them well before using.

Can I add grains like quinoa or farro?

Yes, cooked grains make this salad even heartier.

Is this salad good for weight loss?

Yes, it’s high in fiber and protein, making it a satisfying low-calorie meal.

Can I make this salad oil-free?

Yes, replace olive oil with more lemon juice or a blended avocado dressing.

How can I add more protein?

Add diced grilled chicken, tofu, or an extra can of beans.

Conclusion

Dense Bean Salad is a simple yet satisfying dish that’s packed with flavor, protein, and nutrients. Whether you serve it as a side, meal prep staple, or a light main course, this hearty salad is a delicious and healthy choice. Try it today and enjoy a fresh, flavorful meal!

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