Description
Dense bean salad has become a popular dish, celebrated for its nutrient-rich ingredients and versatility. Packed with fiber, protein, and essential vitamins, this salad is a great choice for meal prep or a hearty lunch. Unlike traditional salads, dense bean salads don’t rely on lettuce but instead focus on hearty, filling ingredients like beans, vegetables, and proteins. Whether you’re looking for a vegan meal or something packed with extra protein, dense bean salad is a go-to option.
Ingredients
Scale
- 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 cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1 avocado, diced (optional)
- 1/2 cup feta cheese (optional)
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper, to taste
Instructions
- Prepare the Beans
Drain and rinse the black beans, chickpeas, and kidney beans under cold water. Transfer to a large bowl. - Add Vegetables
Add the cherry tomatoes, cucumber, red onion, and avocado (if using) to the bowl with the beans. Gently toss to combine. - Make the Dressing
In a small bowl, whisk together the olive oil, red wine vinegar, and Dijon mustard. Season with salt and pepper to taste. - Toss the Salad
Pour the dressing over the bean and vegetable mixture. Add the feta cheese and parsley, then toss everything together until well combined. - Chill and Serve
Let the salad sit for about 10 minutes to allow the flavors to meld. Serve immediately or refrigerate for later.
- Prep Time: 15 minutes
- Cook Time: None (no cooking required)
- Category: Salad
- Method: Tossing
- Cuisine: Mediterranean
Keywords: dense bean salad, bean salad recipe, high-protein salad, Mediterranean salad, healthy bean salad, meal prep salad, vegetarian salad, easy bean salad, gluten-free salad