Description
A quick, satisfying, and nutrient-packed meal, this Dense Bean Salad is loaded with protein-rich beans, fresh vegetables, and a flavorful dressing. Perfect for meal prep, light lunches, or a healthy side dish, this versatile recipe is customizable to fit any taste or dietary preference.
Ingredients
Essential Beans
Chickpeas (garbanzo beans), drained and rinsed
Black beans, drained and rinsed
Kidney beans, drained and rinsed
Fresh Vegetables
Cherry tomatoes, halved
Cucumber, diced
Bell peppers (red, yellow, or green), diced
Red onion, finely chopped
Flavorful Dressing
Extra virgin olive oil
Juice of one lemon
Garlic, minced
Salt
Black pepper
Optional Add-Ins
Fresh parsley or cilantro, chopped
Crumbled feta cheese (for non-vegan versions)
Sun-dried tomatoes, chopped
Instructions
Prepare the Ingredients
Rinse and drain all beans thoroughly.
Dice the bell peppers, cucumber, and red onion.
Halve the cherry tomatoes.
Assemble the Salad
In a large mixing bowl, combine the beans and chopped vegetables.
Add any optional ingredients like parsley, sun-dried tomatoes, or feta cheese.
Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper.
Adjust seasoning to taste.
Toss and Chill
Pour the dressing over the bean and vegetable mix.
Toss gently to coat all ingredients evenly.
Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Serve and Enjoy
Give the salad a final stir before serving.
Enjoy as a main dish, a side, or paired with whole grains like quinoa or brown rice.
Notes
Storage: Store in an airtight container in the refrigerator for up to five days.
Make-Ahead Tip: Keep the dressing separate and mix just before serving for the freshest taste.
Customization Ideas: Try a Mediterranean twist with olives and oregano or an Italian version with basil and balsamic dressing.
Protein Boost: Add cooked quinoa or grilled chicken for extra protein.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-cook
- Cuisine: Mediterranean-inspired
Keywords: Keywords: bean salad, meal prep, healthy salad, high-protein, easy salad, quick lunch, Mediterranean salad