Are you searching for a delightful, protein-rich meal packed full of flavor? This tasty and healthy dense bean salad recipe is the most satisfying meal. If you plan to have a quick lunch fix, cook some vegetables for dinner, or do your meal prep for the week, this salad is healthy and delicious, packed in every bite. What makes it special is that you can put your spin on it—whether it is also Mediterranean style or even a pinch of Mexican influence.
Equipment Needed for Dense Bean Salad
To make this salad, you’ll need:
- A large mixing bowl
- A sharp knife and cutting board make the work much easier for you and ensure your food is cut perfectly.
- Measuring cups and spoons
- A wooden or a silicon spoon for stirring
- A colander for rinsing beans
- A small whisk (for the dressing)
Ingredients for Dense Bean Salad
Base Ingredients
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 can (15 oz) kidney beans, rinsed and drained.
- 1 cup corn kernels fresh or frozen corn or canned corn kernel
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- Sun-dried tomatoes ¼ cup, chopped
In the preparation of the Dense Bean Salad Dressing
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tbsp Dijon mustard
• 1 teaspoon of honey or Agave syrup for the vegan version
• 1 clove garlic, minced
• 1/2 tsp smoked paprika
• Eat with salt and black pepper to taste
Optional Add-ins
• 1 avocado, diced
• For those who want a more Mediterranean-dense bean salad feel, one/4 cup of feta cheese.
• 2 tablespoons fresh chopped parsley or coriander
How to Make Dense Bean Salad
Step 1: Prepare the Ingredients
• First, rinse and then drain the black beans, kidney beans, and chickpeas through a colander.
• Peppers and red onion should be diced, and cherry tomatoes, halved.
• Slice the sun-dried tomatoes and chop the parsley if you were to use it. Set everything aside.
Step 2: Make the Dressing
• In a small bowl, mix olive oil, red wine vinegar, Dijon mustard, honey, minced garlic, smoked paprika, salt, and black pepper.
• Taste the dish and add seasonings to your choice.
Step 3: Assemble the Salad
• In a large salad bowl, mix the beans, corn, bell pepper, cherry tomatoes, red onion, and sun-dried tomatoes.
• Pour the desired dressing over the dish, when the dressing is ready.
• Mix them with a wooden or silicone spoon and toss the ingredients, moving them around in the pan gently to coat them with oil.
Step 4: Optional Add-ins
Optional: Fold in diced avocado or scatter crumbled feta cheese on top. Cilantro or fresh parsley are even great to add a burst of color and to provide that fresh appeal.
Step 5: Serve and Enjoy
This dense bean salad can be enjoyed right away and refrigerated for 15- 20 minutes to enhance taste.
Preparation Time: Dense bean salad
• Prep Time: 15 minutes
• Chill Time (optional): 15–20 minutes
• Total Time: 30 minutes
Why This Recipe Stands Out
Best taken for lunch or as a side dish during dinner, this dense bean salad is all you need. The three beans – black, chickpeas, and kidney beans give a dense, protein-packed base that makes for a very filling meal. Sun-dried tomatoes and smoked paprika help add a special toasty flavor to the salad. As well, it is also very versatile and can easily be turned into an Italian dense bean salad with a balsamic glaze or can be a Mexican dense bean salad with fresh cilantro, and a squeeze of lime.
Nutritional Highlights
This salad is not only tasty, but it turns out it is also loaded with loads of nutrients. Being vegetarian, beans can provide adequate protein, fiber content, and vitamin values. If you’re calorie-conscious, use extra light olive oil while preparing the dressing or reduce it a little. To allow the dense bean salad to develop a better taste, leave it to stand for a few hours, allowing the dressing to penetrate fully.
