Are you ready for a salad that isn’t just light and leafy? This dense bean salad recipe is bursting with textures, colors, and hearty flavors that will leave you truly satisfied. Forget the notion of salads being just a side dish—this nutrient-rich salad is a meal in itself! Get ready to dig into a bowl of goodness that’s both wholesome and utterly delicious.
Dense Bean Salad Recipe
Cuisine: MediterraneanDifficulty: Easy6
servings20
minutes10
minutes280
kcalThis dense bean salad recipe is a hearty, nutritious dish packed with vibrant flavors. Perfect as a side dish, a healthy lunch, or a filling dinner option!
Ingredients
1 can (15 oz) black beans, drained and rinse
1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 cup cherry tomatoes, halved
1/2 cup red onion, finely chopped
1 cup cucumber, diced
1/2 cup red bell pepper, diced
1/3 cup feta cheese, crumbled (optional)
1/4 cup fresh parsley, chopped
1/4 cup olive oil
3 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon honey (optional for sweetness)
1 teaspoon garlic powder
Salt and pepper to taste
Directions
- Prepare the Beans: Drain and rinse the black beans, chickpeas, and kidney beans. Place them in a large mixing bowl.
- Chop the Vegetables: Add the cherry tomatoes, red onion, cucumber, and bell pepper to the bowl.
- Mix the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, honey, garlic powder, salt, and pepper.
- Combine & Toss: Pour the dressing over the beans and veggies. Add crumbled feta (if using) and fresh parsley. Toss until everything is well-coated.
- Serve or Chill: Serve immediately for a room-temperature salad, or let it chill in the fridge for 1 hour to let the flavors meld.
Notes
- Feel free to adjust the amount of Dijon mustard and vinegar based on your tanginess preference.
- For a vegan version, skip the feta cheese or use a dairy-free alternative.
- This salad tastes even better the next day as the flavors have time to blend together!
Tips for Fresh Dense Bean Salad
- Use Fresh Herbs: Adding fresh herbs like cilantro or basil can enhance the flavor profile of your salad.
- Add Extra Protein: For a more filling dish, add grilled chicken, tofu, or hard-boiled eggs.
- Don’t Skip the Rinse: Rinsing canned beans helps remove excess sodium and improves the taste.
Recipe Variant
Spicy Bean Salad: Add 1-2 tablespoons of sriracha or hot sauce to the dressing for a spicy kick. You can also mix in jalapeños for extra heat.
FAQ
Absolutely! This dense bean salad recipe actually tastes better when it’s made ahead and left to chill for a few hours or overnight.
Yes! You can cook dried beans from scratch, but make sure they are fully cooled before adding them to the salad.
It can last in the fridge for up to 5 days in an airtight container.
If you loved this hearty salad, try our Gluten-Free Sourdough Bread—it’s the perfect side to soak up that delicious dressing!
This dense bean salad recipe is proof that salads can be hearty, satisfying, and full of bold flavors. Whether it’s for a quick lunch, a side dish, or a nutritious meal prep option, this salad is sure to become a favorite in your kitchen. Enjoy the medley of beans, crisp vegetables, and tangy dressing that will leave you wanting more!
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