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Dense Bean Salad Recipe

A hearty, protein-packed bean salad with fresh vegetables and a tangy dressing. Perfect as a meal or a side dish!
Course Lunch
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Servings 4
Author FastPrep Recipes

Ingredients

For the Salad:

  • 1 cup canned kidney beans rinsed and drained
  • 1 cup canned black beans rinsed and drained
  • 1 cup canned chickpeas rinsed and drained
  • 1 cup tomatoes halved
  • 1 small red onion finely chopped
  • 1 cup fresh parsley chopped
  • 1 medium cucumber diced
  • ½ cup crumbled feta cheese optional

For the Dressing:

  • 3 tbsp olive oil
  • 2 tbsp freshly squeezed lemon juice
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

  • Prepare the Beans: Rinse and drain the beans thoroughly to remove excess sodium and ensure freshness.
  • Combine Vegetables: In a large mixing bowl, toss together the tomatoes, onion, parsley, and cucumber.
  • Make the Dressing: Whisk olive oil, lemon juice, vinegar, Dijon mustard, garlic, salt, and pepper in a small bowl until emulsified.
  • Mix Everything Together: Add the beans to the vegetable mixture, pour over the dressing, and toss well to combine.
  • Optional Additions: Sprinkle with feta cheese for extra creaminess.
  • Serve: Serve immediately or chill for 30 minutes to enhance flavors.

Notes

  • This salad is best served fresh but can be refrigerated for up to 3 days.
  • For added crunch, toss in sunflower seeds or chopped walnuts.

Nutrition Information (per serving):

  • Calories: ~250
  • Protein: 12g
  • Carbs: 34g
  • Fat: 8g