Description

Dense Bean Salad is a hearty, protein-rich salad made with a medley of beans, crunchy vegetables, and a zesty vinaigrette. It’s a nutritious, make-ahead dish that’s perfect as a main course or a side for picnics, potlucks, and meal prep.

Ingredients

1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) cannellini or navy beans, drained and rinsed
1 red bell pepper, finely chopped
2 celery stalks, finely chopped
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup olive oil
3 tbsp red wine vinegar or apple cider vinegar
1 tbsp Dijon mustard
1 clove garlic, minced
1 tbsp lemon juice (optional)
1/2 tsp salt (or to taste)
1/4 tsp black pepper
1/4 tsp crushed red pepper flakes (optional)
Crumbled feta cheese for topping (optional)

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Instructions

Drain and rinse all canned beans thoroughly and place them in a large mixing bowl.
Finely chop red bell pepper, celery, and red onion, and add to the bowl.
Add minced garlic and chopped parsley to the bean mixture.
In a separate bowl or jar, whisk together olive oil, vinegar, Dijon mustard, lemon juice (if using), salt, pepper, and red pepper flakes.
Pour the dressing over the bean and vegetable mixture.
Gently toss everything together until evenly coated.
Cover and refrigerate for at least 1 hour before serving to let flavors meld.
Taste and adjust seasoning if needed. Top with crumbled feta before serving, if desired.

Notes

Use any combination of beans you prefer or have on hand.Salad gets more flavorful after a few hours or overnight in the fridge.Add grains like quinoa or farro for more bulk.For a Mediterranean twist, add olives, cucumber, and cherry tomatoes.Best served chilled or at room temperature.

Nutrition

Serving Size: 1 cup
Calories: 280
Sugar: 3g
Sodium: 320mg
Fat: 12g
Saturated Fat: 2g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 32g
Fiber: 9g
Protein: 10g
Cholesterol: 0mg