Dense Bean Salad
Looking for a vibrant, protein-packed dish that’s bursting with flavor? This Dense Bean Salad is the ultimate crowd-pleaser, combining nutrient-rich canned black beans, kidney beans, and chickpeas with a colorful medley of fresh vegetables like diced red bell pepper, cherry tomatoes, celery, and red onion. A zesty homemade dressing made with olive oil, lemon juice, Dijon mustard, and a hint of honey perfectly ties this salad together, delivering a refreshing balance of tangy and sweet. Ready in just 20 minutes with virtually no cooking required, this recipe is ideal for meal prep, potlucks, or as a hearty side dish. Serve it chilled or at room temperature for a healthy, fiber-rich delight that’s sure to satisfy!
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Recipe Information
Ingredients
- 1 can (15 oz) canned black beans
- 1 can (15 oz) canned kidney beans
- 1 can (15 oz) canned chickpeas
- 1 medium, diced red bell pepper
- 1 small, finely chopped red onion
- 2 chopped celery stalks
- 1 cup, halved cherry tomatoes
- 0.5 cup, chopped parsley
- 0.25 cup olive oil
- 3 tablespoons lemon juice
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Open and drain the canned black beans, kidney beans, and chickpeas, rinsing them thoroughly under cold water to remove excess sodium.
In a large mixing bowl, combine the drained beans, diced red bell pepper, chopped red onion, chopped celery, and halved cherry tomatoes.
Add the chopped parsley to the bowl and mix all the ingredients gently using a large spoon to avoid breaking the beans.
In a separate small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, salt, and black pepper to create the dressing.
Pour the dressing over the bean and vegetable mixture, and toss everything together until the salad is evenly coated with the dressing.
Cover the bowl with plastic wrap and refrigerate the salad for at least 30 minutes to allow flavors to meld, although it's even better if left for a few hours.
Before serving, gently toss the salad one more time. Serve chilled or at room temperature as a side dish or a hearty main.
Nutrition Facts
Calories |
2174 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.3 g | 89% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6629 mg | 288% | |
| Total Carbohydrate | 299.9 g | 109% | |
| Dietary Fiber | 101.2 g | 361% | |
| Total Sugars | 41.8 g | ||
| Protein | 96.0 g | 192% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 799 mg | 61% | |
| Iron | 33.4 mg | 186% | |
| Potassium | 6604 mg | 140% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
