Dense bean salads are a perfect combination of protein-packed beans, crunchy vegetables, and vibrant, flavorful dressings. These salads are hearty, filling, and make an excellent meal or side dish. The beans add richness and a hearty texture while vegetables like tomatoes, cucumbers, and bell peppers provide freshness and crunch. Lina Vexley, a fan of plant-based meals, says, “Bean salads are a fantastic option when you’re looking for something nutritious and satisfying. They’re versatile and easy to customize with whatever you have in your pantry.” Whether you’re using chickpeas, black beans, or kidney beans, these salads are nutrient-dense and easy to make.
Recipe: Hearty Bean Salad
Hearty Bean Salad
Equipment
- Mixing Bowl
- Knife
Ingredients
- 1 cup Chickpeas cooked or canned
- 1 cup Black Beans cooked or canned
- 1 cup Kidney Beans cooked or canned
- 1 medium Cucumber diced
- 1/4 small Red Onion thinly sliced
- 1 cup Cherry Tomatoes halved
- 1 medium Bell Pepper diced
- 2 tbsp Olive Oil
- 2 tbsp Lemon Juice
- 1 clove Garlic minced
- 1/2 tsp Cumin
- 1/2 tsp Coriander
- to taste Salt
- to taste Black Pepper
Instructions
- In a large mixing bowl, combine the chickpeas, black beans, kidney beans, diced cucumber, sliced red onion, halved cherry tomatoes, and diced bell pepper.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, cumin, coriander, salt, and black pepper.
- Pour the dressing over the bean mixture and toss to combine.
- Serve immediately, or refrigerate for 15-30 minutes to allow the flavors to meld.
Notes
Nutrition
How to Make Hearty Bean Salad
Making a hearty bean salad is incredibly easy and quick. Begin by draining and rinsing the canned beans (or cook your own if preferred). In a large mixing bowl, combine the chickpeas, black beans, and kidney beans with diced cucumber, sliced red onion, halved cherry tomatoes, and diced bell pepper.
Next, prepare the dressing. In a small bowl, whisk together olive oil, lemon juice, minced garlic, cumin, coriander, salt, and black pepper. This combination of spices and citrus will add depth to the beans and vegetables.
Pour the dressing over the beans and veggies, and toss everything together gently. Let the salad sit for 15-30 minutes in the refrigerator to allow the flavors to meld together before serving.
Conclusion
Dense bean salads are perfect for those looking for a hearty, protein-rich, and nutritious meal. With just a few simple ingredients, you can create a filling dish that’s full of flavor and great for meal prep. Whether you enjoy this salad on its own or as a side to grilled meats, it’s an easy and satisfying dish. The combination of beans, fresh vegetables, and flavorful dressing makes this salad a must-try for anyone looking for a healthy and delicious meal.