Description
This Dense Bean Salad is a hearty, protein-packed dish full of vibrant flavors and textures. Made with a mix of nutrient-rich beans, crunchy vegetables, and a zesty dressing, this salad is both satisfying and healthy. Whether served as a side dish, a meal prep option, or a protein boost for plant-based diets, this bean salad is perfect for any occasion. It’s easy to prepare, full of fiber, and gets even better as it sits, making it a go-to recipe for potlucks, picnics, or quick meals!
Ingredients
Scale
For the Bean Mix:
- 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) white beans (cannellini or navy), drained and rinsed
- 1 cup corn kernels (fresh, canned, or frozen)
- ½ red onion, finely chopped
- 1 small red bell pepper, diced
- 1 small green bell pepper, diced
- ½ cup fresh parsley or cilantro, chopped
For the Dressing:
- ¼ cup extra virgin olive oil
- 3 tablespoons red wine vinegar (or apple cider vinegar)
- 1 tablespoon Dijon mustard
- 1 tablespoon honey (or maple syrup for vegan)
- 2 cloves garlic, minced
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cumin (optional, for extra depth)
- ½ teaspoon red pepper flakes (optional, for heat)
Instructions
Prepare the Beans & Vegetables:
- Drain and rinse all beans thoroughly to remove excess sodium.
- Chop the red onion, bell peppers, and parsley or cilantro.
Make the Dressing:
- In a small bowl, whisk together olive oil, vinegar, Dijon mustard, honey, garlic, salt, black pepper, cumin, and red pepper flakes.
Combine Everything:
- In a large mixing bowl, combine all the beans, corn, onion, bell peppers, and fresh herbs.
- Pour the dressing over the salad and toss well to coat everything evenly.
Chill & Serve:
- Let the salad sit in the fridge for at least 30 minutes before serving to enhance the flavors.
- Serve chilled or at room temperature as a side dish, or as a main meal with quinoa or avocado.
Notes
- Make It Spicier: Add diced jalapeño or extra red pepper flakes.
- Add More Texture: Toss in chopped walnuts, sunflower seeds, or crumbled feta cheese.
- Storage: Store in an airtight container in the refrigerator for up to 4 days—it tastes even better the next day!
- Protein Boost: Add grilled chicken or tuna for extra protein.
- Serving Ideas: Serve over greens, with pita bread, or as a filling for wraps.
- Prep Time: 15 minutes
- Cook Time: 0 minutes (no cooking required)
- Category: Salad, Side Dish
- Method: No-cook
- Cuisine: Mediterranean, American
Nutrition
- Serving Size: Approximate
- Calories: ~320 kcal
- Sugar: 6g
- Sodium: 420mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg