Dense Bean Salad

If you’re looking for a hearty, nutritious, flavorful salad, this dense bean salad is the perfect choice. Loaded with a variety of beans, fresh veggies, and a tangy dressing, it’s a filling dish that’s both satisfying and healthy.

Whether served as a side at your next barbecue or enjoyed as a light lunch, this protein-rich salad will energize and satisfy you.

Let’s get started.

Why You’ll Love This Recipe

Hearty and Filling

The combination of beans makes this salad a satisfying main or side dish.

Nutrient-Rich

Loaded with protein, fiber, and fresh vegetables, this salad is as healthy as it is tasty.

Quick and Easy

Requires minimal prep and no cooking, perfect for busy days.

Customizable

Mix and match beans, vegetables, or add extra toppings to suit your taste.

Great for Meal Prep

Stays fresh in the fridge for days, making it ideal for planning ahead.

What to Serve with Dense Bean Salad

1. Grilled Chicken: A simple grilled chicken breast pairs perfectly with the hearty beans.
2. Crusty Bread: Serve with warm, crusty bread to soak up the flavorful dressing.
3. Soup: Pair with a light soup like tomato or vegetable for a complete meal.
4. Barbecue: Makes an excellent side dish for grilled meats or seafood.
5. Fresh Greens: Toss the salad over a bed of fresh greens for extra crunch and nutrition.

More Salad Recipes on SugarAndCinnamon

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• Tiktok Creamy Cucumber Salad
• Roasted Squash Cranberries Salad
• Pear Salad with Feta and Walnuts
• German Potato Salad
• Brussel Sprout Salad

Yield: 6 Servings

Dense Bean Salad

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Dense Beans Salad is a protein-packed, healthy dish that’s bursting with flavor. This salad is hearty and nutritious and has a variety of beans, crisp vegetables, and a tangy dressing. Perfect as a side dish or a light main course, it’s ideal for meal prep or potlucks.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 small red onion, finely chopped
• 1 bell pepper, chopped (any color)
• ½ cup fresh parsley, chopped
• 1 avocado, diced (optional)

For the Dressing:

• ¼ cup olive oil
• 2 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• Salt and pepper, to taste
• ½ tsp cumin (optional)

Instructions

1. In a large bowl, combine the black beans, kidney beans, chickpeas, cherry tomatoes, red onion, bell pepper, and parsley. Gently toss to mix the ingredients.
2. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, garlic, Dijon mustard, salt, pepper, and cumin (if using) until well combined.
3. Pour the dressing over the bean mixture and toss until everything is evenly coated.
4. Gently fold in the diced avocado, if using, to avoid mashing it.
5. Serve immediately or chill in the refrigerator for an hour to let the flavors meld. This salad can be enjoyed cold or at room temperature.

Notes

• Customization: Feel free to add or swap in other ingredients like corn, cucumbers, or olives for extra flavor and texture.
• Vegan Option: This salad is naturally vegan, but you can also add feta cheese or a hard-boiled egg for a vegetarian variation.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 232Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 371mgCarbohydrates: 25gFiber: 7gSugar: 9gProtein: 5g

Did you make this recipe?

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It’s easy to prepare and can be customized with your favorite ingredients for a quick, wholesome meal.

Storage Ideas

Refrigerator

Store leftover Dense Beans Salad in an airtight container in the refrigerator for up to 4 days. Stir well before serving, as the dressing may settle at the bottom.

Meal Prep

This salad is great for meal prep and can be made a day in advance. If preparing ahead, keep the avocado separate and add it just before serving to keep it fresh.

Conclusion

Dense Beans Salad is a versatile and satisfying dish that makes eating healthy both easy and delicious. With various textures and bold flavors from fresh vegetables and a zesty dressing, this salad works well for everything from meal prep to potlucks.

Packed with fiber and plant-based protein, it’s a nutritious option you can enjoy any day of the week.