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A rustic bowl of dense bean salad filled with colorful beans, chopped red bell peppers, cucumbers, and red onions, with a glossy dressing, set on a wooden table with a linen napkin and fork beside it, giving a cozy, homemade vibe.

Dense Bean Salad

By Emma Cook
A hearty, protein-packed dense bean salad loaded with fresh veggies and a zesty dressing. Quick to make, perfect for meal prep, and bursting with flavor.
Calories: 250-300 kcal (depending on dressing quantity)
Protein: 12-15g
Fiber: 10g
Fat: 10-12g (from olive oil)
Carbohydrates: 25-30g
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Salad
Cuisine Mediterranean
Servings 4 servings
Calories 250 kcal

Ingredients
  

  • 1 cup kidney beans drained and rinsed
  • 1 cup black beans drained and rinsed
  • 1 cup chickpeas drained and rinsed
  • 1 red bell pepper diced
  • 1 cucumber chopped
  • 1 small red onion finely diced
  • 1 cup cherry tomatoes halved (optional)
  • 3 tbsp olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard optional
  • 1 clove garlic minced
  • Salt & pepper to taste
  • Handful of fresh parsley cilantro, or basil (for garnish)

Instructions
 

  • Prepare the Ingredients: Drain and rinse the beans. Chop the bell pepper, cucumber, onion, and tomatoes.
  • Make the Dressing: In a bowl, whisk together olive oil, lemon juice, vinegar, Dijon mustard, garlic, salt, and pepper.
  • Mix the Salad: In a large bowl, combine the beans and chopped veggies. Pour the dressing over and toss until well coated.
  • Chill and Serve: Refrigerate for at least 30 minutes to let the flavors develop. Garnish with fresh herbs before serving.

Notes

  • Customize with extras like feta cheese, avocado, or grilled chicken for added protein.
  • Stays fresh in the fridge for 3–5 days when stored in an airtight container.
Keyword dense bean salad, healthy bean salad recipe, quick bean salad, high-protein salad, fiber-rich salad