Description
This Dense Bean Salad Recipe combines black beans, kidney beans, and chickpeas with fresh vegetables and a zesty dressing. It’s a colorful, protein-packed salad that’s perfect for quick lunches or as a vibrant side dish.
Ingredients
- Black Beans: 1 cup, cooked and cooled
- Kidney Beans: 1 cup, cooked and cooled
- Chickpeas: 1 cup, cooked and cooled
- Bell Peppers: 1 each of red, yellow, and green, diced
- Red Onion: 1 small, finely chopped
- Cucumber: 1, diced
- Tomato: 1 large, diced (optional)
- Corn: 1 cup, cooked (optional)
- Olive Oil: 3 tablespoons
- Lime Juice: 2 tablespoons
- Dijon Mustard: 1 tablespoon
- Honey or Maple Syrup: 1 teaspoon (optional)
- Salt: to taste
- Pepper: to taste
- Cilantro: 2 tablespoons, chopped
- Ground Cumin: 1 teaspoon
- Additional Spices: (optional, such as smoked paprika or red pepper flakes)
Instructions
If using canned beans, rinse and drain them thoroughly.
For dried beans, soak them in water for 6-8 hours or use the quick soak method: boil for 2 minutes, then let sit covered for 1 hour. Drain and cook until tender (black beans: 60-90 minutes; chickpeas: 2-3 hours). Drain and let cool.
Rinse and dice the bell peppers.
Chop the red onion.
Dice the cucumber and tomato (if using).
In a small bowl, whisk together olive oil, lime juice, Dijon mustard, and honey or maple syrup (if using).
Season with salt and pepper to taste.
In a large mixing bowl, combine the prepared beans and chopped vegetables.
Add corn if using.
Drizzle the prepared dressing over the bean and vegetable mixture.
Toss gently to ensure all ingredients are evenly coated.
Add the chopped cilantro, ground cumin, and optional spices.
Stir to combine. Adjust seasoning with additional salt and pepper as needed.
Allow the salad to rest for at least 15 minutes to let the flavors meld.
Serve chilled or at room temperature.
Notes
For best flavor, refrigerate the salad for at least 30 minutes before serving. Adjust seasoning to taste and add the dressing just before serving to keep the salad fresh.
- Prep Time: 15
- Cook Time: 60
- Category: salad
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 250 kcal
- Sugar: 3 g
- Fat: 7 g
- Saturated Fat: 1 g
- Carbohydrates: 35 g
- Fiber: 10 g
- Protein: 12 g