Dense Bean Salad
A nutritious, flavorful, and easy-to-make salad packed with protein-rich beans, fresh vegetables, and a zesty dressing, perfect for any occasion.
Ingredients
Beans
- 1 can Chickpeas (Garbanzo Beans), drained and rinsed Use canned for convenience.
- 1 can Black Beans, drained and rinsed
- 1 can Kidney Beans, drained and rinsed
- 1 can Cannellini Beans (White Kidney Beans), drained and rinsed
- 1 cup Blanched Green Beans, chopped Optional for added crunch.
Vegetables
- 1 medium Red Onion, thinly sliced
- 1 medium Cucumber, diced
- 1 cup Cherry Tomatoes, halved
- 1 medium Bell Pepper (Red or Yellow), diced
- 1 cup Carrots, shredded
- 1 cup Fresh Parsley, chopped
- 1/4 cup Fresh Cilantro, chopped Optional for extra flavor.
Dressing
- 1/4 cup Olive Oil
- 2 tbsp Lemon Juice (or Red Wine Vinegar)
- 2 cloves Garlic, minced
- 1 tbsp Dijon Mustard
- 1 tbsp Honey (or Maple Syrup for vegan option)
- to taste Salt and Pepper
Instructions
Preparing the Beans
- If using canned beans: Drain and rinse them thoroughly under cold water to remove excess sodium and starch. Let them sit in a strainer to dry slightly.
- If using dry beans: Soak them overnight, then cook in a large pot of boiling water until tender. This can take 45–60 minutes, depending on the type of beans. Let them cool before using.
Assembling the Salad
- In a large mixing bowl, combine the prepared beans, using at least 3 types of beans for variety.
- Add the sliced red onions, cucumbers, cherry tomatoes, bell peppers, and shredded carrots. Toss gently to mix everything evenly.
- Sprinkle the chopped fresh herbs—parsley and cilantro—over the salad for a burst of green freshness.
Making the Dressing
- In a small bowl or jar, whisk together the olive oil, lemon juice (or red wine vinegar), minced garlic, Dijon mustard, and honey (or maple syrup).
- Season the dressing with salt and pepper to taste. If desired, add a pinch of cumin or paprika for a bolder flavor.
- Pour the dressing over the salad and toss well to coat all the beans and vegetables evenly.
Notes
To keep the salad fresh, store the dressing separately and mix just before serving. This salad holds well for several days in the refrigerator, and the flavors improve over time.