Description
Enjoy the vibrant and hearty Sun Dried Tomato Dense Bean Salad, a nutritious blend of protein-rich beans, tangy sun-dried tomatoes, crisp greens, and fresh bell peppers. Tossed in a light olive oil and red wine vinegar dressing, this colorful salad is perfect for lunch, dinner, or as a side at gatherings. Easy to prepare and packed with flavor, it’s a delicious plant-based option that satisfies both taste and health.
Ingredients
Scale
- Beans:
- 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
- Sun-Dried Tomatoes:
- 1/2 cup sun-dried tomatoes, chopped (preferably in oil for added flavor)
- Fresh Produce:
- 2 cups fresh spinach or arugula, roughly chopped
- 1 cup diced bell peppers (any color)
- 1/2 cup corn (fresh, canned, or frozen)
- Herbs:
- 1/4 cup fresh parsley or basil, chopped
- Dressing:
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions
- Rinse the Beans:
- Open the cans of chickpeas, black beans, and kidney beans.
- Place a colander in the sink and pour each can of beans into the colander.
- Rinse the beans under cold running water to remove excess sodium and any canning liquid. This helps improve the flavor and texture of the beans.
- Allow the beans to drain for a few minutes while you prepare the other ingredients.
- Chop the Sun-Dried Tomatoes:
- If using oil-packed sun-dried tomatoes, remove them from the jar and place them on a cutting board.
- Use a sharp knife to chop the sun-dried tomatoes into bite-sized pieces. This makes them easier to mix into the salad and ensures every bite has a bit of their rich flavor.
- Dice the Bell Peppers:
- Wash the bell peppers under cold water.
- Cut the tops off the bell peppers and remove the seeds and membranes.
- Slice the peppers into thin strips and then dice them into small cubes.
- Aim for uniform pieces to ensure even distribution in the salad.
- Chop the Greens:
- Rinse the fresh spinach or arugula under cold water.
- Shake off excess water or use a salad spinner to dry the greens.
- Roughly chop the greens into bite-sized pieces, making them easier to mix into the salad.
- Chop the Fresh Herbs:
- Rinse the parsley or basil under cold water.
- Pat the herbs dry with a paper towel or kitchen towel.
- Gather the leaves and chop them finely to release their flavor.
Notes
If using dried sun-dried tomatoes (not packed in oil), soak them in warm water or broth for about 10-15 minutes to rehydrate before chopping. This helps soften them and enhances their flavor.
- Prep Time: 15
- Cook Time: 00
- Category: Salad, Side Dish
- Method: No-cook
- Cuisine: Mediterranean
Nutrition
- Calories: 320 kcal
- Sugar: 4g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 12 g
- Protein: 15g
- Cholesterol: 0mg