1. Can I make dense bean salad ahead of time?

Absolutely! In fact, this salad tastes even better after sitting for a few hours as the flavors meld together. Store it in an airtight container in the fridge for up to 4 days . Just give it a good stir before serving.

2. What beans work best in a dense bean salad?

A mix of chickpeas, black beans, and kidney beans works great because they hold their shape and absorb the dressing well. However, you can also use white beans, pinto beans, or even lentils for variety.

4. Can I make this recipe oil-free?

Yes! Simply replace the olive oil with extra lemon juice, balsamic vinegar, or aquafaba (chickpea water) to keep it light and flavorful.

8. Can I add grains to make it more filling?

Absolutely! Adding quinoa, bulgur, or farro will turn this dense bean salad recipe into a more substantial meal while keeping it healthy and delicious.

Dense Bean Salad Recipe – The Best Protein-Packed Dish!

Description

This dense bean salad recipe is a protein-packed, vibrant dish made with chickpeas, black beans, kidney beans, and fresh vegetables. Tossed in a zesty vinaigrette, it’s perfect for meal prep, a light lunch, or a side dish.

Ingredients

Scale

1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 small red onion, finely chopped
1 cup cherry tomatoes, halved
1/2 cup bell pepper (red, yellow, or green), diced
1/2 cup fresh parsley or cilantro, chopped
1/2 cup cucumber, diced (optional)
3 tbsp olive oil
2 tbsp apple cider vinegar (or lemon juice)
1 tsp Dijon mustard
1 clove garlic, minced
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp cumin
1/4 tsp red pepper flakes (optional)

Instructions

Rinse and drain the beans thoroughly.
Chop the vegetables into small, bite-sized pieces.
In a small bowl, whisk together olive oil, vinegar, mustard, garlic, salt, pepper, cumin, and red pepper flakes.
Combine beans, vegetables, and parsley in a large mixing bowl.
Pour the dressing over the salad and toss well to coat evenly.
Refrigerate for at least 30 minutes before serving to let the flavors meld.
Stir before serving and enjoy!

Notes

For extra crunch, add sunflower seeds or pumpkin seeds.
Store in the fridge for up to 4 days in an airtight container.
For a spicy kick, add diced jalapeños or chili flakes.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Salad

Nutrition

Calories: 210 kcal
Sugar: 3g
Fat: 6g
Carbohydrates: 30g
Fiber: 8g
Protein: 9g

Keywords: dense bean salad recipe, high-protein salad, healthy bean salad, meal prep salad, chickpea salad, vegan bean salad, gluten-free salad, fresh salad recipe