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Dense Bean Salad Recipe A Protein-Packed Meal for Meal Prep

★★★★★

5 from 1 reviews

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.

  • Total Time: 5 minute
  • Yield: Serves 4-6 1x

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.
  • Author: Lyli Mildiva
  • Prep Time: 15 minutes
  • Cook Time: None (no cooking required)
  • Category: Salad
  • Method: Tossing
  • Cuisine: Mediterranean
  • Diet: Vegetarian

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