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A vibrant bean salad with white beans, red and yellow bell peppers, onions, and fresh herbs.

Dense Bean Salad Recipe


  • Author: Ava
  • Total Time: 15 minutes
  • Yield: 4 servings
  • Diet: Gluten Free

Description

Learn how to make a dense bean salad recipe packed with protein, fresh veggies, and a tangy dressing. Quick, healthy, and perfect


Ingredients

  • Canned Beans
  • Diced Vegetables
  • Corn
  • Fresh Herbs
  • Olive Oil: Adds richness without overpowering the other flavors.
  • Fresh Lime Juice: Gives the salad a zesty kick.
  • Apple Cider Vinegar: Adds tang and helps tie all the flavors together.
  • Minced Garlic: A little goes a long way in adding depth.
  • Seasonings: Salt, black pepper, ground cumin, and a pinch of smoked paprika.

Instructions

1: Prep the Veggies for Your High-Fiber Bean Salad

Start by dicing the red onion, bell peppers, and cucumber into bite-sized pieces. To ensure even bites, make everything uniform in size (Pro tip: A vegetable chopper can speed this up!). Then, if you’re adding Kalamata olives, slice them thinly for an extra burst of flavor in every bite.

2: Rinse the Beans

Drain the canned chickpeas and navy beans in a colander, then give them a good rinse under cold water. This helps remove any extra sodium and gives them a fresher taste. Shake off the excess water and let them dry for a few minutes.

3: Combine the Salad Ingredients
Combine the Salad Ingredients

Grab a large mixing bowl and, first, toss in your chopped veggies, rinsed beans, and any extras you’re using, such as olives, corn, or fresh herbs. Additionally, the bigger the bowl, the easier it’ll be to mix everything without making a mess.

4: Make the Dressing

In a small bowl or jar, whisk together the dressing ingredients: olive oil, fresh lime juice, apple cider vinegar, minced garlic, salt, pepper, and a pinch of cumin. Shake or whisk until it’s smooth and well-blended.

5: Toss It All Together
A hand mixing a vibrant salad with a variety of beans, colorful vegetables, and fresh herbs in a blue bowl.

Evenly coat the salad by pouring the dressing on top, then toss well to combine. Then, use a large spoon or tongs to make sure every ingredient is evenly coated in that zesty goodness.

6: Serve and Enjoy Your No-Cook Bean Salad

You can serve this salad right away, but it tastes even better after chilling in the fridge for 30 minutes. If you’re meal-prepping, portion it into mason jars or airtight containers for grab-and-go lunches.

And there you have it—A hearty bean salad that’s sure to impress your taste!

Notes

  • This salad can be made ahead and stored in the fridge for up to 3 days.
  • For extra crunch, add some toasted nuts or seeds on top before serving.
  • Adjust seasoning according to your taste for a more personalized flavor.
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes (No cooking required)
  • Category: Salad
  • Method: No-cook
  • Cuisine: Mediterranean-inspired

Nutrition

  • Serving Size: 1 bowl
  • Calories: 250
  • Sugar: 4g
  • Sodium: 200mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 9g
  • Cholesterol: 0mg

Keywords: bean salad, dense salad, healthy salad, Mediterranean salad, nutritious salad, fresh salad, easy bean salad