Hearty & Nutritious: The Ultimate Dense Bean Salad Recipe
Treat yourself to a protein-packed, fiber-rich, and tongue-tingling meal? This dense bean salad is the perfect blend of taste and nutrition. Whether preparing a side salad for a barbecue picnic or a meal prep lunch, this salad is convenient and satisfying. With beans, crunchy vegetables, and a sharp dressing, it’s a standout recipe for any occasion!
Ingredients
For the Salad:
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 cup halved cherry tomatoes
- 1/2 of a finely chopped red onion
- 1/2 of a diced red or yellow bell pepper
- 1/2 of a diced cucumber
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped fresh parsley
- 1/2 feta cheese (optional)
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup
- 1 clove garlic, minced
- Black pepper and salt, to taste
Instructions
1. Prep the Ingredients
- Drain and rinse the beans thoroughly.
- Chop the vegetables and all herbs.
2. Prepare the Dressing
- Whisk together in a small bowl olive oil, red wine vinegar, lemon juice, Dijon mustard, honey (or maple syrup), garlic, salt, and black pepper until well blended.
3. Assemble the Salad
- In a big bowl, mix the beans, tomatoes, onion, bell pepper, cucumber, parsley, and cilantro.
- Pour dressing over salad and lightly toss until coated well.
- Top with feta cheese (if using).
4. Let It Rest & Serve
- Let the salad rest for 15–20 minutes before serving to allow the flavors to blend.
- Serve cold or at room temperature.
📦 Amazon Must-Haves for the Perfect Bean Salad
- 🥣 Large Mixing Bowl — Ideal for tossing your salad evenly.
- 🔪 Chef’s Knife — For precise chopping of vegetables and herbs.
- 🥄 Measuring Spoons & Cups — To ensure accurate ingredient portions.
- 🍶 Olive Oil Dispenser — Helps control the perfect drizzle for your dressing.
- 🌿 Fresh Herb Keeper — Keeps parsley and cilantro fresh for longer.
- 🧄 Garlic Press — Makes mincing garlic quick and effortless.
- 🥗 Salad Tongs — For easy mixing and serving.
This bean salad is a delicious, hassle-free way to add healthy ingredients to your diet. As a side dish or light meal, it’s sure to be a hit. Bon appétit!