Introduction

Looking for a filling and nutritious salad that’s packed with protein and flavor? This dense bean salad is an excellent choice. With a variety of beans, fresh vegetables, and a zesty dressing, this salad offers a satisfying meal that’s both hearty and healthy. Perfect for lunch, dinner, or a hearty side dish, this bean salad is easy to prepare and full of flavor. Enjoy the balance of textures and tastes in every bite!

Ingredients

  • 1 cup cooked chickpeas (garbanzo beans)
  • 1 cup cooked black beans
  • 1 cup cooked kidney beans
  • 1/2 cup red bell pepper, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/2 cup cucumber, diced
  • 1/4 cup fresh parsley, chopped

For the Dressing:

  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons red wine vinegar or lemon juice
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste

Instructions

1. Prepare the Beans

  • Cook Beans: If you’re using dried beans, cook them according to package instructions. If using canned beans, rinse and drain them thoroughly to remove excess sodium.

2. Prepare the Vegetables

  • Chop Vegetables: Dice the red bell pepper, cucumber, and red onion. Halve the cherry tomatoes and chop the fresh parsley.

3. Make the Dressing

  • Combine Ingredients: In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar (or lemon juice), Dijon mustard, minced garlic, dried oregano, salt, and pepper.

4. Mix the Salad

  • Combine Ingredients: In a large bowl, mix together the cooked chickpeas, black beans, kidney beans, diced red bell pepper, cherry tomatoes, red onion, cucumber, and parsley.
  • Add Dressing: Pour the dressing over the bean mixture and toss gently to coat all ingredients evenly.

5. Chill and Serve

  • Refrigerate: For best results, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.
  • Serve: Serve chilled or at room temperature as a hearty side dish or a satisfying main course.

Tips for Perfect Dense Bean Salad

  • Use Fresh Ingredients: Fresh vegetables and herbs will enhance the flavor and texture of the salad.
  • Adjust Seasonings: Taste and adjust the seasoning of the dressing according to your preference. Add more vinegar or lemon juice for extra tang, if desired.
  • Make Ahead: This salad can be made ahead of time and stored in the refrigerator for up to 3 days, making it a great option for meal prep.

Conclusion

This dense bean salad is a versatile and satisfying dish that’s perfect for any occasion. Packed with protein-rich beans and fresh vegetables, it offers a hearty meal that’s both nutritious and delicious. The zesty dressing adds a burst of flavor, making this salad a favorite for lunch, dinner, or as a side dish. Try this recipe today and enjoy a tasty and filling bean salad that’s sure to please!