Dense Bean Salad Recipe
Dense Bean Salad Recipe
Table of Contents
Dense Bean Salad Recipe
This Dense Bean Salad Recipe is a protein packed, nutrient dense, and flavorful dish that’s perfect for a quick lunch, a satisfying side dish, or even a wholesome main course. With a medley of beans, fresh vegetables, and a tangy dressing, this salad is as delicious as it is healthy.
Description
In today’s fast paced world, finding a recipe that checks all the boxes for health, flavor, and ease is rare. This Dense Bean Salad Recipe is a versatile masterpiece, loaded with protein rich beans, fresh vegetables, and a vibrant homemade dressing. It’s not just a salad; it’s a meal that’s bursting with nutrients and robust flavors. Whether you’re meal prepping for the week, looking for a hearty dish to bring to a potluck, or trying to include more plant based meals in your diet, this recipe fits the bill perfectly.
With its balance of textures and flavors from creamy beans to crunchy vegetables and a zesty dressing this salad is a crowd pleaser. You’ll appreciate its simplicity in preparation and the complex taste profile that feels gourmet. This salad is also highly adaptable; you can swap ingredients based on seasonal produce or your preferences. Best of all, it’s naturally vegan and gluten free.
Looking for a dense bean salad recipe packed with flavor, nutrition, and variety. This hearty salad combines a mix of beans like chickpeas, black beans, and kidney beans with vibrant vegetables and a zesty vinaigrette. Perfect as a side dish or a protein-packed main course, this recipe is easy to prepare and ideal for meal prep or gatherings. Loaded with fiber, plant based protein, and essential nutrients, this dense bean salad recipe is a healthy and satisfying option for any occasion. Enjoy it fresh or let the flavors meld overnight for an even tastier bite. Try this quick, flavorful recipe today.
Ingredients
For the Salad:
- 1 cup canned chickpeas, drained and rinsed
- 1 cup canned kidney beans, drained and rinsed
- 1 cup canned black beans, drained and rinsed
- 1 cup green beans, blanched and cut into 1-inch pieces
- 1/2 red onion, finely chopped
- 1/2 red bell pepper, diced
- 1/2 yellow bell pepper, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
For the Dressing:
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp Dijon mustard
- 1 clove garlic, minced
- 1 tsp honey (or maple syrup for vegan option)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika
Instructions
1. Prepare the Ingredients: Rinse and drain all canned beans. Set them aside in a large mixing bowl. Blanch green beans in boiling water for 2 minutes, then transfer them to an ice bath. Once cooled, drain and add them to the bowl. Chop red onion, bell peppers, and cherry tomatoes. Add them to the bowl along with the chopped parsley and cilantro.
2. Make the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, honey (or maple syrup), salt, black pepper, and smoked paprika until emulsified.
3. Assemble the Salad: Pour the dressing over the bean mixture. Toss everything gently to ensure even coating.
4. Chill and Serve: Let the salad rest in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Notes
- Customizable Ingredients: Feel free to swap the beans or add other vegetables like cucumber, zucchini, or corn for added variety.
- Meal Prep Friendly: This salad stores well in the refrigerator for up to 4 days. Just give it a good toss before serving.
- Spicy Kick: Add a pinch of chili flakes or diced jalapeños for a spicy twist.
Dense Bean Salad Recipe
Ingredients
- For the Salad:
- 1 cup canned chickpeas drained and rinsed
- 1 cup canned kidney beans drained and rinsed
- 1 cup canned black beans drained and rinsed
- 1 cup green beans blanched and cut into 1-inch pieces
- 1/2 red onion finely chopped
- 1/2 red bell pepper diced
- 1/2 yellow bell pepper diced
- 1/2 cup cherry tomatoes halved
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh cilantro chopped
- For the Dressing:
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp Dijon mustard
- 1 clove garlic minced
- 1 tsp honey or maple syrup for vegan option
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika
Instructions
- Prepare the Ingredients: Rinse and drain all canned beans. Set them aside in a large mixing bowl. Blanch green beans in boiling water for 2 minutes, then transfer them to an ice bath. Once cooled, drain and add them to the bowl. Chop red onion, bell peppers, and cherry tomatoes. Add them to the bowl along with the chopped parsley and cilantro.
- Make the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, honey (or maple syrup), salt, black pepper, and smoked paprika until emulsified.
- Assemble the Salad: Pour the dressing over the bean mixture. Toss everything gently to ensure even coating.
- Chill and Serve: Let the salad rest in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Notes
- Customizable Ingredients: Feel free to swap the beans or add other vegetables like cucumber, zucchini, or corn for added variety.
- Meal Prep Friendly: This salad stores well in the refrigerator for up to 4 days. Just give it a good toss before serving.
- Spicy Kick: Add a pinch of chili flakes or diced jalapeños for a spicy twist.
