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dense bean salad recipes

Dense Bean Salad

A hearty, protein-packed bean salad with colorful vegetables and fresh herbs, perfect for meals or gatherings.
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Prep Time 20 minutes
Chill Time 30 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 6 bowls
Calories 260 kcal

Equipment

  • Large Mixing Bowl
  • Wooden Spoon

Ingredients
  

Beans

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

Vegetables

  • 1 cup red bell pepper diced
  • 1 cup cucumber diced
  • 1/2 cup red onion finely chopped

Dressing

  • 3 tbsp olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp lemon juice freshly squeezed
  • 1 tsp Dijon mustard
  • 1 tsp salt or to taste
  • 1/2 tsp black pepper freshly ground
  • 2 tbsp fresh cilantro chopped

Instructions
 

  • In a large mixing bowl, combine kidney beans, chickpeas, and cannellini beans.
  • Add red bell pepper, cucumber, and red onion to the bowl.
  • In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, Dijon mustard, salt, and pepper.
  • Pour the dressing over the bean and vegetable mixture, toss gently until well coated.
  • Refrigerate for at least 30 minutes before serving. Garnish with chopped cilantro.

Notes

For added richness, toss in diced avocado just before serving.

Nutrition

Calories: 260kcalCarbohydrates: 32gProtein: 11gFat: 9gSaturated Fat: 1.5gSodium: 390mgPotassium: 510mgFiber: 9gSugar: 4gVitamin A: 350IUVitamin C: 28mgCalcium: 55mgIron: 3.1mg
Keyword healthy, protein-rich, Vegan, vegetarian
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