Dense bean salad is a protein-packed dish with mixed beans, fresh vegetables and a tangy dressing. Toss everything together and let flavors meld.
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Quick and Healthy Dense Bean Salad
Description
Dense bean salad is a protein-packed dish with mixed beans, fresh vegetables and a tangy dressing. Toss everything together and let flavors meld.
Ingredients
Instructions
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PREPARE THE VEGETABLES
Rinse and pat dry the cucumber, red bell pepper and parsley. Dice the cucumber and red bell pepper into small, even pieces. Finely chop the red onion and parsley to enhance the flavor distribution throughout the salad.
Tip: To mellow the sharpness of red onion, soak it in cold water for 5 minutes, then drain and pat dry.
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MIX THE BEANS
In a large mixing bowl, combine the cooked chickpeas, kidney beans and black beans. If using canned beans, rinse and drain them well to remove excess sodium and improve texture.
Tip: Pat the beans dry with a paper towel to prevent excess moisture in the salad.
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MAKE THE DRESSING
In a small bowl, whisk the olive oil, lemon juice, mustard, ground cumin, salt and black pepper. Stir vigorously until the dressing emulsifies into a smooth mixture. Taste and adjust seasoning as needed.
Tip: Let the dressing sit for a couple of minutes to allow the flavors to blend.
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ASSEMBLE THE SALAD
Add the prepared vegetables to the bowl with the beans. Pour the dressing over the salad and toss gently to coat all ingredients evenly without mashing the beans.
Tip: Use a wide spatula or wooden spoon to mix carefully and keep the beans intact.
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CHILL AND SERVE
Cover the salad and refrigerate for at least 10 minutes to allow the flavors to meld. Before serving, give it a final stir and adjust the seasoning, if necessary.
Tip: Serve with a sprinkle of extra parsley or a squeeze of fresh lemon juice for added brightness. -
PRO TIPS
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For the best flavor, let the salad rest longer than 10 minutes—ideally 30 minutes or more—to allow the beans to fully absorb the dressing.
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Use fresh lemon juice instead of bottled for a brighter and fresher taste.
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If serving for guests, garnish with a sprinkle of feta or toasted seeds for added texture and presentation.
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Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 220kcal
- % Daily Value *
- Total Fat 6g10%
- Cholesterol 0mg
- Sodium 240mg10%
- Total Carbohydrate 32g11%
- Dietary Fiber 9g36%
- Sugars 5g
- Protein 10g20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
HELPFUL TOOLS:
mixing bowl, whisk, cutting board, knife
FREQUENTLY ASKED QUESTIONS:
Q1: Can I prepare this salad in advance?
Yes, you can prepare Dense Bean Salad a day ahead. The flavors actually improve after resting overnight in the fridge. Just give it a gentle stir and adjust the seasoning before serving.
Q2: Can I substitute other beans or vegetables?
Absolutely. You can substitute white beans, pinto beans or lentils if you prefer. For vegetables, cherry tomatoes, corn or avocado work well. Just ensure substitutions complement the cumin-lemon dressing.
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