Dense Bean Salad Recipe

Introduction

Looking for a wholesome, protein-rich, and refreshing dish? This Dense Bean Salad is a powerhouse of nutrition and flavor. Packed with fiber, plant-based protein, and fresh veggies, it makes a perfect side dish or even a light main course. Whether you’re hosting a BBQ, planning a picnic, or meal prepping for the week, this salad is quick, filling, and delicious.

Dense Bean Salad Recipe – Protein-Packed & Flavorful 🥗✨

Ingredients You’ll Need 🛒

🔹1 can (15 oz) black beans, rinsed & drained

🔹1 can (15 oz) kidney beans, rinsed & drained

🔹1 can (15 oz) chickpeas, rinsed & drained

🔹1 cup corn kernels (fresh, frozen, or canned)

🔹1 red bell pepper, diced

🔹1 small red onion, finely chopped

🔹1 cucumber, diced

🔹½ cup cherry tomatoes, halved

🔹¼ cup fresh parsley or cilantro, chopped

For the Dressing:

🔸3 tbsp extra virgin olive oil

🔸2 tbsp lemon juice (or lime juice)

🔸1 tbsp apple cider vinegar

🔸1 tsp Dijon mustard

🔸1 tsp honey (optional)

🔸½ tsp garlic powder

🔸Salt & black pepper, to taste

Step-by-Step Instructions

1. Prepare the Beans

Drain and rinse all the canned beans (black beans, kidney beans, and chickpeas).

Pat them dry with a clean towel to remove excess moisture.

2. Mix the Vegetables

In a large mixing bowl, combine corn, bell pepper, onion, cucumber, tomatoes, and parsley/cilantro.

3. Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, honey, garlic powder, salt, and pepper until smooth.

4. Toss Everything Together

Add beans to the bowl of vegetables.

Pour dressing over and toss until everything is evenly coated.

5. Chill & Serve

Refrigerate for at least 30 minutes before serving to allow flavors to meld.

Serve cold as a refreshing side dish or a protein-packed main salad.

Why You’ll Love This Dense Bean Salad ❤️

👉 Protein-rich & filling – Perfect for vegetarians and vegans.

👉 Quick & easy – Just chop, mix, and toss!

👉 Make-ahead friendly – Stays fresh for up to 3 days in the fridge.

👉 Customizable – Add avocado, feta cheese, olives, or quinoa for extra flavor.

Serving Ideas 🍴

This Dense Bean Salad goes great with:

🔹Grilled chicken or fish

🔸Tacos or wraps

🔹As a healthy lunchbox meal

🔸Alongside roasted veggies

Conclusion

If you want a dish that’s both nutritious and delicious, this Dense Bean Salad is a perfect choice. With vibrant flavors, hearty beans, and a zesty dressing, it’s ideal for meal prep, gatherings, or just a healthy family dinner. 

Try it once, and it might become your go-to salad recipe!