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dense bean salad

Dense Bean Salad

A protein-packed and flavorful salad combining various beans, fresh veggies, and spices for a healthy lunch option that delights the taste buds.
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Prep Time 30 minutes
Total Time 30 minutes
Course Lunch, Salad
Cuisine Healthy, Vegetarian
Servings 6 servings
Calories 350 kcal

Ingredients
  

Beans

  • 1 can (15-ounce) White beans
  • 1 can (15-ounce) Chickpeas
  • 1 can (15-ounce) Kidney beans

Fresh Vegetables

  • 2 pieces Diced bell peppers Any color
  • 1/4 head Purple cabbage Shredded
  • 5 pieces Green onions Diced
  • 1/2 piece Red onion Diced
  • 1 cup Corn Fresh or canned
  • 1 piece Jalapeño Finely diced, optional

Herbs and Seasonings

  • 1 small bunch Cilantro Chopped
  • 1 teaspoon Cumin
  • 1/2 teaspoon Black pepper

Dressing (optional)

  • 1/4 cup Extra virgin olive oil
  • 2 tablespoons Fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove Minced garlic

Instructions
 

Preparation

  • Rinse and drain canned beans well.
  • Chop veggies into small, even pieces.
  • Thinly slice red onions for a tangy taste.
  • Prepare the dressing by mixing olive oil, lemon juice, Dijon mustard, and minced garlic.

Mixing

  • Combine all beans, diced vegetables, and chopped herbs in a large bowl.
  • Pour the dressing over the salad and toss to combine.

Serving

  • Let salad sit for 15-30 minutes before serving to allow flavors to meld.
  • Serve chilled or at room temperature.

Notes

This salad is perfect for meal prep and keeps well in the fridge for up to 5 days. Add fresh herbs just before serving for maximum flavor.

Nutrition

Serving: 1gCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gSodium: 500mgFiber: 12gSugar: 6g
Keyword Dense Bean Salad, Healthy Lunch, Meal Prep, Nutritious Salad, Protein-rich Salad
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