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Dense Bean Salad Recipe: Easy, Healthy & Flavorful!

A versatile and flavorful dense bean salad packed with protein and fiber, perfect as a side dish, light lunch, or potluck contribution.

  • Total Time: 20 minutes (plus 30 minutes chilling time)
  • Yield: 6-8 servings

Ingredients

  • 1. Canned beans (kidney beans, cannellini beans, and black beans)
  • 2. Red onion
  • 3. Bell pepper (any color)
  • 4. Celery
  • 5. Parsley
  • 6. Cilantro
  • 7. Olive oil
  • 8. Red wine vinegar
  • 9. Lemon juice
  • 10. Dijon mustard
  • 11. Garlic
  • 12. Salt
  • 13. Pepper
  • 14. Red pepper flakes (optional)

Instructions

  1. 1. Rinse and drain all the canned beans thoroughly.
  2. 2. Dice the red onion, bell pepper, and celery into small, even pieces.
  3. 3. Finely chop the parsley and cilantro.
  4. 4. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, salt, pepper, and red pepper flakes (if using).
  5. 5. In a large bowl, combine the rinsed and drained beans, diced vegetables, and chopped herbs. Pour the dressing over the top and toss gently to coat.
  6. 6. For the best flavor, cover the salad and chill it in the refrigerator for at least 30 minutes before serving. However, if you’re short on time, you can serve it immediately.

Notes

Don’t Overcook the Vegetables: The vegetables should be crisp-tender, not mushy.

Adjust the Dressing to Your Taste: Taste it and adjust the seasonings as needed.

Add Some Protein: To make it a heartier meal, add some cooked chicken, tuna, or hard-boiled eggs., Make it Ahead of Time: This salad is actually better the next day, as the flavors have more time to meld together.

Get Creative with the Beans: Experiment with different types of beans.

Toast Some Seeds or Nuts: Add a sprinkle of toasted sunflower seeds, pumpkin seeds, or chopped walnuts for extra crunch and flavor.

Use a Good Quality Olive Oil: Since the olive oil is a key ingredient in the dressing, using a good quality one will make a big difference in the overall flavor of the salad., Add an Avocado: Dice up an avocado and gently fold it into the salad right before serving.

  • Author: Lisa
  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup
  • Calories: Unknown
  • Fat: Unknown
  • Carbohydrates: Unknown
  • Protein: Unknown