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Dense Bean Salad (Hearty, Protein-Packed, and Perfect for Meal Prep)
Isla Marie

Dense Bean Salad

A hearty, protein-packed salad made with a mix of beans, fresh vegetables, and a tangy dressing. Perfect for meal prep, light meals, or a nutritious side dish.
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Prep Time 15 minutes
Cook Time 0 minutes
0 minutes
Total Time 15 minutes
Servings: 6
Course: Salad, Side Dish
Cuisine: Mediterranean-inspired
Calories: 220
Ingredients Equipment Method Video Notes

Ingredients
  

  • 1 can 15 oz chickpeas, drained and rinsed
  • 1 can 15 oz black beans, drained and rinsed
  • 1 can 15 oz kidney beans, drained and rinsed
  • 1 cup cucumber diced
  • 1 cup bell pepper diced
  • ¼ cup red onion finely chopped
  • 2 tablespoons fresh parsley or cilantro chopped
Dressing
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice or vinegar
  • 1 clove garlic minced
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Equipment

  • Large mixing bowl
  • Small bowl
  • Whisk
  • Knife
  • Cutting board

Method
 

Step 1. Prepare the Beans
  1. Drain and rinse chickpeas, black beans, and kidney beans thoroughly, then place them in a large mixing bowl.
Step 2. Add Vegetables
  1. Add diced cucumber, bell pepper, and chopped red onion to the bowl.
Step 3. Add Herbs
  1. Stir in chopped parsley or cilantro.
Step 4. Make the Dressing
  1. In a small bowl, whisk together olive oil, lemon juice or vinegar, minced garlic, salt, and black pepper.
Step 5. Combine the Salad
  1. Pour the dressing over the bean mixture and toss until evenly coated.
Step 6. Chill the Salad
  1. Refrigerate for at least 30 minutes to allow the flavors to blend.
Step 7. Serve
  1. Serve chilled or at room temperature, stirring before serving.

Video

Notes

  • Rinse canned beans well to reduce excess sodium.
  • Let the salad rest for better flavor development.
  • Add feta cheese or avocado for variation.
  • Store in an airtight container in the refrigerator.