Description

Dense Bean Salad is a hearty, protein-rich dish featuring a medley of beans, fresh vegetables, aromatic herbs, and a flavorful dressing. Whether served as a main course, side dish, or meal-prep staple, this salad is packed with nutrients, fiber, and bold flavors. It’s a versatile, customizable, and budget-friendly meal perfect for plant-based eaters and health-conscious individuals.

Ingredients

Scale

Beans (Choose 2-3 for variety)

1 cup chickpeas (garbanzo beans) – nutty and firm
1 cup black beans – earthy and rich in fiber
1 cup kidney beans – bold flavor, hearty texture
1 cup cannellini beans – creamy and mild

Vegetables

1 cup cherry tomatoes, halved – juicy and slightly acidic
½ cup red bell pepper, diced – adds sweetness
½ cup cucumber, chopped – refreshing and hydrating
¼ cup red onion, finely chopped – sharp and slightly spicy
¼ cup carrots, grated or julienned – adds crunch

Herbs

2 tbsp fresh cilantro or parsley, chopped – brightens flavors
2 tbsp green onions, chopped – mild oniony kick

Dressing

¼ cup extra virgin olive oil – smooth and rich
2 tbsp fresh lemon juice – adds brightness
1 tbsp apple cider vinegar – balances acidity
1 tsp Dijon mustard – creates a creamy emulsion
1 clove garlic, minced – bold flavor
½ tsp cumin powder – adds warmth
½ tsp smoked paprika – for subtle smokiness
Salt & black pepper to taste

Instructions

Prepare the Beans:
- If using canned beans, drain and rinse them under cold water.
- If using dried beans, soak overnight and cook until tender.
Chop the Vegetables:
- Dice bell peppers, onions, and cucumbers into small, uniform pieces.
- Halve cherry tomatoes and grate carrots.
Mix Everything Together:
- In a large mixing bowl, combine the beans, vegetables, and fresh herbs.
Prepare the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, vinegar, mustard, garlic, and spices.
Combine & Toss:
- Pour the dressing over the salad and toss gently to coat evenly.
- Let it sit for 15-20 minutes to allow flavors to meld.
Serve & Enjoy:
- Garnish with avocado, nuts, or cheese as desired.

Notes

Make it ahead: The salad tastes even better after sitting for a few hours in the fridge.
Customize the flavors: Swap the dressing for a balsamic vinaigrette or a tahini-based sauce for a different twist.
Add protein: Grilled chicken, tofu, or shrimp make great protein additions.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Salad
Method: Tossing
Cuisine: Mediterranean

Nutrition

Serving Size: Per 1-cup serving
Calories: 300 kcal
Sugar: 4g
Sodium: 250mg
Fat: 12g
Saturated Fat: 1.5g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 12g
Protein: 15g
Cholesterol: 0mg

Keywords: High-protein salad, bean salad recipe, healthy meal prep, fiber-rich dish, easy vegan salad