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Dense Bean Salad

Delicious Dense Bean Salad: Your Perfect Meal Prep Solution

This Dense Bean Salad is a protein-packed delight that transforms humble ingredients into a vibrant and nutritious meal prep option.
Prep Time 20 minutes
Cook Time 1 hour
Marinating Time 30 minutes
Total Time 1 hour 50 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 250

Ingredients
  

For the Beans
  • 1 can Black Beans Rinsed and drained
  • 1 can Kidney Beans Rinsed and drained
  • 1 can Chickpeas Rinsed and drained
  • 1 can Cannellini Beans Rinsed and drained
For the Vegetables
  • 1 cup Red Onion Diced
  • 1 cup Bell Peppers Diced
For the Fresh Herbs
  • 1 cup Parsley Chopped
For the Dressing
  • ¼ cup Olive Oil Or avocado oil
  • 2 tablespoons Red Wine Vinegar Or apple cider vinegar or lemon juice
For Seasoning
  • 1 teaspoon Salt Adjust to taste
  • ½ teaspoon Black Pepper Freshly cracked is best
  • 1 teaspoon Oregano Adjust as per preference

Equipment

  • Mixing bowl
  • knife
  • Whisk

Method
 

Preparation
  1. Rinse and drain canned beans thoroughly to remove excess sodium. If using dried beans, soak them overnight and boil until tender.
  2. Finely dice red onion and bell peppers, then combine in a mixing bowl.
  3. Whisk together olive oil, red wine vinegar, salt, pepper, and oregano in a separate bowl until well combined.
  4. Combine prepared beans, chopped vegetables, and fresh herbs in a large mixing bowl. Pour the dressing over and toss gently for even coating.
  5. Let the salad sit at room temperature for at least 30 minutes to allow flavors to meld together.
  6. Serve immediately or store in airtight containers in the fridge for up to a week.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 2gVitamin A: 1000IUVitamin C: 30mgCalcium: 60mgIron: 3mg

Notes

Store leftovers in airtight containers, ideally consuming within a week. You can freeze the salad for up to 3 months, but keep dressing separate until serving.

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