Introduction
A dense bean salad is a hearty and healthy option for those who enjoy a nutritious meal with a satisfying texture. This dish combines a variety of beans, vegetables, and flavorful seasonings that come together to create a filling and vibrant salad. Created by Lina Vexley, this recipe showcases the versatility of beans, transforming them into the perfect base for a balanced meal. Whether you’re looking for a protein-packed lunch or a light side dish, this salad is an excellent choice for any occasion.
WP Recipe Maker JSON
Dense Bean Salad
Ingredients
Mixed Beans
- 1 cup chickpeas
- 1 cup black beans
- 1 cup kidney beans
Vegetables
- 1 cup cherry tomatoes halved
- 1/2 cup red onion finely chopped
- 1 cup corn cooked
Seasoning
- 2 tbsp olive oil
- 1 tbsp lime juice
- 1/2 tsp ground cumin
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
- In a large bowl, combine all of the beans: chickpeas, black beans, and kidney beans.
- Add the chopped tomatoes, red onion, and corn to the beans.
- In a separate bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper.
- Pour the dressing over the salad and toss well to combine.
- Chill the salad in the refrigerator for 30 minutes before serving for best flavor.
Notes
Nutrition
How to Make the Dense Bean Salad
To prepare the dense bean salad, begin by rinsing the beans (chickpeas, black beans, and kidney beans) and placing them in a large mixing bowl. Add the halved cherry tomatoes, finely chopped red onion, and cooked corn into the bowl with the beans. These vegetables add freshness and crunch to the salad, making it more appealing.
Next, in a small bowl, whisk together the olive oil, lime juice, ground cumin, salt, and black pepper. The lime juice will provide a refreshing tang, while the cumin adds a warm, aromatic flavor. Pour this dressing over the bean and vegetable mixture.
Toss the ingredients together until everything is well coated with the dressing. Let the salad sit for at least 30 minutes in the refrigerator so the flavors can meld together. This resting time allows the beans to absorb the dressing, resulting in a more flavorful salad.
Before serving, give the salad one final toss. You can garnish with fresh herbs like cilantro or parsley, if desired, for an extra burst of flavor. This salad is not only delicious but also packed with nutrients, making it a great choice for a healthy lunch or dinner.
Conclusion
The dense bean salad is an easy-to-make, filling dish that’s both nutritious and satisfying. With its mix of protein-rich beans, crisp vegetables, and tangy dressing, this salad offers a wonderful balance of flavors and textures. Whether enjoyed on its own or paired with other dishes, it’s a fantastic addition to any meal. Perfect for meal prep, this salad can be stored in the refrigerator for a few days, allowing you to enjoy it whenever you like.