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–+ servings
dense bean salad

Dense Bean Salad

A hearty mix of beans, vegetables, and herbs tossed in a tangy vinaigrette for a protein-rich, satisfying salad.
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Prep Time 15 minutes
Marinating Time 5 minutes
Total Time 20 minutes
Course Main Course, Salad
Cuisine Mediterranean
Servings 6 cups
Calories 260 kcal

Equipment

  • Large Mixing Bowl
  • Colander
  • Whisk

Ingredients
  

Beans & Vegetables

  • 1 cup chickpeas cooked or canned, drained
  • 1 cup kidney beans cooked or canned, drained
  • 1 cup black beans cooked or canned, drained
  • 1/2 cup corn kernels fresh or canned
  • 1/2 cup red bell pepper diced
  • 1/2 cup cucumber diced
  • 1/4 cup red onion finely chopped
  • 2 tbsp fresh parsley chopped

Dressing

  • 3 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 clove garlic minced
  • 1/2 tsp salt to taste
  • 1/4 tsp black pepper freshly ground

Instructions
 

  • Drain and rinse beans and corn if using canned. Pat dry to remove excess liquid.
  • In a large bowl, combine chickpeas, kidney beans, black beans, corn, bell pepper, cucumber, red onion, and parsley.
  • In a small bowl, whisk olive oil, vinegar, mustard, garlic, salt, and black pepper until emulsified.
  • Pour dressing over salad ingredients. Toss gently but thoroughly until well combined.
  • Cover and refrigerate for at least 5–10 minutes before serving to allow flavors to meld.

Notes

Add feta cheese or avocado for creaminess. This salad keeps in the fridge for up to 3 days.

Nutrition

Calories: 260kcalCarbohydrates: 32gProtein: 10gFat: 11gSaturated Fat: 1.5gSodium: 320mgPotassium: 500mgFiber: 9gSugar: 3gVitamin A: 750IUVitamin C: 40mgCalcium: 70mgIron: 3.5mg
Keyword Bean Salad, healthy, Protein Salad
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