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Serving dense bean salad recipe into individual bowls for healthy meal prep portions
recipessoft.com

Dense Bean Salad Recipe

A hearty, protein-packed dense bean salad recipe featuring four varieties of beans, crisp fresh vegetables, and a zesty lime-cumin dressing. This high-fiber vegetarian dish is perfect for meal prep, ready in just 15 minutes, and stays fresh for up to 7 days. Ideal for healthy lunches, potlucks, and satisfying plant-based meals.
Prep Time 15 minutes
30 minutes
Total Time 45 minutes
Servings: 8 servings
Course: Main Course, Salad, Side Dish
Cuisine: American, Mediterranean
Calories: 285

Ingredients
  

  • 1 can 15 oz black beans, drained and rinsed
  • 1 can 15 oz kidney beans, drained and rinsed
  • 1 can 15 oz chickpeas, drained and rinsed
  • 1 can 15 oz cannellini beans, drained and rinsed
  • 1 large red bell pepper diced
  • 1/2 medium red onion finely diced
  • 1 cup cherry tomatoes halved
  • 1 medium cucumber diced
  • 1/2 cup fresh cilantro chopped
  • 1/4 cup extra virgin olive oil
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons fresh lime juice
  • 2 cloves garlic minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon honey or maple syrup

Method
 

  1. Step 1: Drain and thoroughly rinse all four varieties of beans under cold running water. Pat dry with paper towels or let air-dry in a colander for 10 minutes.
  2. Step 2: Dice the red bell pepper and cucumber into half-inch cubes. Finely dice the red onion. Halve the cherry tomatoes and roughly chop the fresh cilantro.
  3. Step 3: Combine olive oil, apple cider vinegar, lime juice, minced garlic, cumin, smoked paprika, salt, pepper, and honey in a small bowl. Whisk until completely emulsified.
  4. Step 4: Transfer all beans to a large mixing bowl. Add diced vegetables and chopped cilantro. Pour the dressing over the mixture.
  5. Step 5: Using a large spoon, gently fold all ingredients together until every bean is evenly coated with the dressing.
  6. Step 6: Cover and refrigerate for at least 30 minutes before serving. For best flavor, marinate overnight. Store refrigerated for up to 5-7 days.
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