Dense Bean Salad Recipe
Dense Bean Salad Recipe
Table of Contents
Dense Bean Salad Recipe
Looking for a wholesome and filling dish. This dense bean salad recipe is packed with nutrients, flavor, and a variety of textures. Perfect as a main course or side dish, it’s a must try for anyone seeking a healthy and satisfying meal option.
Description
This dense bean salad recipe is your go to solution for a nutrient dense, protein packed meal that’s bursting with flavor. Beans are a powerhouse of nutrition, offering an excellent source of fiber, protein, and essential minerals. In this salad, a medley of beans is paired with fresh vegetables, zesty herbs, and a tangy homemade dressing to create a dish that’s both hearty and refreshing. Whether you’re hosting a dinner party, meal prepping for the week, or simply craving a filling salad, this recipe has you covered.
Beans form the heart of this recipe, making it versatile and easily adaptable to suit dietary preferences. From black beans to kidney beans and chickpeas, the variety ensures a complex flavor profile and a satisfying bite. The addition of crisp bell peppers, juicy cherry tomatoes, and crunchy cucumbers elevates the salad’s texture, while the zesty vinaigrette ties everything together.
This dense bean salad recipe is perfect for vegetarians, vegans, and anyone looking for a nutritious yet easy to make dish. It’s also gluten free, making it suitable for those with dietary restrictions. Best of all, it can be prepared in under 30 minutes, making it an ideal option for busy weekdays or lazy weekends.
Try this dense bean salad recipe packed with protein rich beans, fresh veggies, and zesty dressing perfect for healthy, satisfying meals.
Ingredients
For the Salad:
- 1 cup cooked chickpeas (or canned, drained, and rinsed)
- 1 cup cooked black beans (or canned, drained, and rinsed)
- 1 cup cooked kidney beans (or canned, drained, and rinsed)
- 1 cup chopped bell peppers (red, yellow, or green)
- 1 cup cherry tomatoes, halved
- 1 cup diced cucumber
- 1 small red onion, finely chopped
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh cilantro (optional)
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- ½ teaspoon ground cumin
- ½ teaspoon paprika
- Salt and black pepper, to taste
Instructions
- Prepare the Beans: If using canned beans, rinse and drain them thoroughly to remove excess sodium. Set aside.
- Chop the Vegetables: Dice the bell peppers, cucumber, and red onion. Halve the cherry tomatoes. Chop the parsley and cilantro if using.
- Mix the Salad Ingredients: In a large bowl, combine the chickpeas, black beans, kidney beans, bell peppers, cherry tomatoes, cucumber, and red onion. Toss gently to mix.
- Make the Dressing: In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, cumin, and paprika. Season with salt and black pepper to taste.
- Combine Salad and Dressing: Pour the dressing over the salad and toss to coat all ingredients evenly.
- Chill and Serve: Cover the salad and let it chill in the refrigerator for at least 15 minutes to allow the flavors to meld. Serve cold or at room temperature.
Notes
- Bean Variety: Feel free to substitute or add other beans like cannellini, navy, or lima beans for a unique twist.
- Make Ahead: This salad stores well in the refrigerator for up to 3 days, making it a great option for meal prep.
- Add Ins: Consider adding feta cheese, olives, or avocado for extra richness.
- Spicy Kick: Add a pinch of red chili flakes to the dressing for some heat.
Dense Bean Salad Recipe
Ingredients
- For the Salad:
- 1 cup cooked chickpeas or canned, drained, and rinsed
- 1 cup cooked black beans or canned, drained, and rinsed
- 1 cup cooked kidney beans or canned, drained, and rinsed
- 1 cup chopped bell peppers red, yellow, or green
- 1 cup cherry tomatoes halved
- 1 cup diced cucumber
- 1 small red onion finely chopped
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh cilantro optional
- For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- ½ teaspoon ground cumin
- ½ teaspoon paprika
- Salt and black pepper to taste
Instructions
- Prepare the Beans: If using canned beans, rinse and drain them thoroughly to remove excess sodium. Set aside.
- Chop the Vegetables: Dice the bell peppers, cucumber, and red onion. Halve the cherry tomatoes. Chop the parsley and cilantro if using.
- Mix the Salad Ingredients: In a large bowl, combine the chickpeas, black beans, kidney beans, bell peppers, cherry tomatoes, cucumber, and red onion. Toss gently to mix.
- Make the Dressing: In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, cumin, and paprika. Season with salt and black pepper to taste.
- Combine Salad and Dressing: Pour the dressing over the salad and toss to coat all ingredients evenly.
- Chill and Serve: Cover the salad and let it chill in the refrigerator for at least 15 minutes to allow the flavors to meld. Serve cold or at room temperature.
Notes
- Bean Variety: Feel free to substitute or add other beans like cannellini, navy, or lima beans for a unique twist.
- Make Ahead: This salad stores well in the refrigerator for up to 3 days, making it a great option for meal prep.
- Add Ins: Consider adding feta cheese, olives, or avocado for extra richness.
- Spicy Kick: Add a pinch of red chili flakes to the dressing for some heat.
