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dense bean salad recipes

Dense Bean Salad

A protein-packed salad bursting with beans, fresh vegetables, and zesty dressing. Perfect for meal prep or picnics!
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Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine Mediterranean
Servings 4 bowls
Calories 290 kcal

Equipment

  • Large Mixing Bowl
  • Wooden Spoon

Ingredients
  

Beans

  • 1 cup chickpeas cooked or canned, drained
  • 1 cup black beans cooked or canned, drained
  • 1 cup kidney beans cooked or canned, drained

Vegetables

  • 1 cup cherry tomatoes halved
  • 1/2 cup red onion finely chopped
  • 1 cup cucumber diced

Dressing

  • 3 tbsp olive oil
  • 2 tbsp lemon juice freshly squeezed
  • 1 tsp garlic minced
  • 1 tsp salt or to taste
  • 1/2 tsp black pepper
  • 2 tbsp fresh parsley chopped

Instructions
 

  • Rinse and drain all beans thoroughly.
  • In a large bowl, combine chickpeas, black beans, and kidney beans.
  • Add chopped onion, cucumber, and cherry tomatoes.
  • In a small bowl, whisk olive oil, lemon juice, garlic, salt, and black pepper.
  • Pour the dressing over the beans and vegetables, toss well to combine.
  • Sprinkle with parsley before serving.

Notes

This salad keeps well in the refrigerator for up to 3 days. Perfect for meal prep!

Nutrition

Calories: 290kcalCarbohydrates: 45gProtein: 12gFat: 8gSaturated Fat: 1gSodium: 450mgPotassium: 680mgFiber: 12gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 60mgIron: 4mg
Keyword healthy, high protein, vegetarian
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