Dense Bean Salad

A simple, filling bean salad that is fresh and easy to make.

introduction

Dense Bean Salad is a hearty mix of three beans and fresh vegetables. It tastes bright from lemon and red wine vinegar. You can make it fast and eat it as a main or a side.

why make this recipe

• It is quick and easy to prepare.
• It is filling and full of protein and fiber.
• It keeps well, so you can make it ahead.
• It is fresh and bright in flavor with simple ingredients.

how to make Dense Bean Salad

Start by rinsing and draining the canned beans. Chop the cucumber, tomatoes, celery, red onion, and parsley. Whisk the dressing in a small bowl. Mix the beans and vegetables in a large bowl, pour the dressing over them, and toss gently. Chill a short time so the flavors join.

Ingredients :

• 1 cup chickpeas (canned, drained and rinsed)
• 1 cup black beans (canned, drained and rinsed)
• 1 cup kidney beans (canned, drained and rinsed)
• ½ cup diced cucumber
• ½ cup cherry tomatoes (halved)
• ¼ cup red onion (thinly sliced)
• 1 celery stalk (diced)
• 2 tablespoons chopped parsley
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• Juice of ½ lemon
• 1 teaspoon Dijon mustard
• ½ teaspoon garlic powder
• Salt and pepper to taste

Directions :

1. In a large mixing bowl, combine all three types of beans.
2. Add chopped vegetables: cucumber, tomatoes, celery, and red onion.
3. Sprinkle in parsley and mix gently.
4. In a separate small bowl, whisk together olive oil, vinegar, lemon juice, mustard, garlic powder, salt, and pepper.
5. Pour dressing over the bean mixture and toss until evenly coated.
6. Chill for 20–30 minutes before serving to let flavors meld.

how to serve Dense Bean Salad

• Serve cold or at room temperature.
• Put it over greens for a salad bowl.
• Use it as a side with grilled meat or fish.
• Scoop it into pita bread or serve with crackers.

how to store Dense Bean Salad

• Store in an airtight container in the fridge.
• It stays good for 3–4 days.
• Stir before serving again.
• Do not freeze; the vegetables will get soft.

tips to make Dense Bean Salad

• Rinse canned beans well to remove extra salt.
• Cut vegetables to similar sizes so each bite is balanced.
• Taste and adjust salt, pepper, or lemon before chilling.
• Let it chill at least 20 minutes for better flavor.

variation (if any)

• Add chopped bell pepper or corn for color and crunch.
• Swap parsley for cilantro or basil for a different flavor.
• Add crumbled feta for a creamy, salty touch.
• Use lime instead of lemon for a slightly different tang.

FAQs

Q: Can I use dried beans?
A: Yes. Soak and cook them first, then cool before using.

Q: Is this salad vegan?
A: Yes. As written, it is vegan. Add cheese if you do not need it vegan.

Q: Can I make it spicier?
A: Yes. Add a pinch of red pepper flakes or a chopped jalapeño.

Q: How long should I chill it?
A: Chill 20–30 minutes to let the flavors meld. You can chill longer for stronger flavor.

Conclusion

For another take or inspiration on a dense bean salad, see this Mediterranean Dense Bean Salad (Viral TikTok Recipe) – Eating by Elaine: Mediterranean Dense Bean Salad (Viral TikTok Recipe) – Eating by Elaine

Dense Bean Salad

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• Author: kaoucheegmail-com
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

A simple, filling bean salad that is fresh and easy to make, featuring a hearty mix of three beans and fresh vegetables.

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Ingredients

Scale 1x2x3x

• 1 cup chickpeas (canned, drained and rinsed)
• 1 cup black beans (canned, drained and rinsed)
• 1 cup kidney beans (canned, drained and rinsed)
• ½ cup diced cucumber
• ½ cup cherry tomatoes (halved)
• ¼ cup red onion (thinly sliced)
• 1 celery stalk (diced)
• 2 tablespoons chopped parsley
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• Juice of ½ lemon
• 1 teaspoon Dijon mustard
• ½ teaspoon garlic powder
• Salt and pepper to taste

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Instructions

1. In a large mixing bowl, combine all three types of beans.
2. Add chopped vegetables: cucumber, tomatoes, celery, and red onion.
3. Sprinkle in parsley and mix gently.
4. In a separate small bowl, whisk together olive oil, vinegar, lemon juice, mustard, garlic powder, salt, and pepper.
5. Pour dressing over the bean mixture and toss until evenly coated.
6. Chill for 20–30 minutes before serving to let flavors meld.

Notes

Rinse canned beans well to remove extra salt. Cut vegetables to similar sizes for balanced bites. Taste and adjust seasonings before chilling.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: Mixing
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 290
• Sugar: 4g
• Sodium: 450mg
• Fat: 10g
• Saturated Fat: 1g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 39g
• Fiber: 11g
• Protein: 13g
• Cholesterol: 0mg

Keywords: bean salad, healthy salad, vegan salad, protein salad, meal prep