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dense bean salad recipe

dense bean salad
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This Dense Bean Salad is a protein-packed, nutrient-dense dish featuring a medley of beans, fresh vegetables, and a zesty dressing. It’s perfect for vegetarians, vegans, or anyone seeking a satisfying and healthy meal. This recipe is versatile, customizable, and ideal for meal prep, gatherings, or a quick lunch.

  • Author: Noura afassi
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Salad, Side Dish, Main Course
  • Method: Mixing
  • Cuisine: Global
  • Diet: Vegan

Ingredients

Scale

1 cup chickpeas (canned or cooked)

1 cup kidney beans (canned or cooked)

1 cup black beans (canned or cooked)

1 cup green beans, trimmed and blanched

1 cup corn kernels (fresh or canned)

1 red bell pepper, diced

1 small red onion, finely chopped

1 cup cherry tomatoes, halved

1 cucumber, diced

Dressing:

3 tablespoons olive oil

2 tablespoons apple cider vinegar (or lemon juice)

1 teaspoon Dijon mustard

1 clove garlic, minced

1 teaspoon honey (or maple syrup for vegan option)

1 teaspoon dried oregano

½ teaspoon smoked paprika (optional)

Salt and black pepper, to taste

Instructions

1. Prepare the Beans:

 

If using canned beans, drain and rinse thoroughly under cold water. Set aside.

2. Prep the Vegetables:

 

Dice the red bell pepper and cucumber. Halve the cherry tomatoes. Chop the onion finely. Blanch the green beans by boiling for 2-3 minutes, then transfer to ice water to cool.

3. Make the Dressing:

 

In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, minced garlic, honey (or maple syrup), oregano, smoked paprika (if using), salt, and black pepper. Adjust seasoning to taste.

4. Combine the Ingredients:

 

In a large mixing bowl, combine the beans, vegetables, and corn. Pour the dressing over the mixture and toss gently until evenly coated.

5. Chill and Serve:

 

Refrigerate the salad for at least 30 minutes to allow the flavors to meld. Serve chilled as a main course or side dish.

Notes

Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days.

Customization: Feel free to add quinoa, farro, or your favorite grains for extra bulk.

Make It Spicy: Add diced jalapeños or a pinch of cayenne pepper for a spicy kick.

Nutrition

Find it online: https://glonfo.com/dense-bean-salad-recipe/