Go Back
–+ servings
Dense Bean Salad

Vibrant Dense Bean Salad: A Protein-Packed Meal Prep Hero

This Dense Bean Salad is a vibrant, protein-rich meal prep solution, easily customizable for any taste.
Print Recipe Pin Recipe
Prep Time 15 minutes
Marinating Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 can Black Beans Rinse well to reduce sodium.
  • 1 can Kidney Beans Substitute with pinto beans if preferred.
  • 1 can Chickpeas Can be roasted for added crunch.
  • 1 can Cannellini Beans Navy beans can be a lighter alternative.
For the Vegetables
  • 1 medium Red Onion Consider green onions for a milder taste.
  • 2 medium Bell Peppers Any color works beautifully!
  • 0.5 cup Fresh Herbs (Parsley/Cilantro) Can mix with basil for a twist.
For the Dressing
  • 0.25 cup Olive Oil Can be swapped with any neutral oil.
  • 2 tablespoons Red Wine Vinegar Apple cider vinegar is a great substitute.
For Seasoning
  • 1 teaspoon Salt
  • 0.5 teaspoon Pepper
  • 1 teaspoon Oregano

Equipment

  • mixing bowl
  • whisk
  • Spatula or wooden spoon

Method
 

Preparation Steps
  1. Open cans of black beans, kidney beans, chickpeas, and cannellini beans. Rinse and drain each well under cold water.
  2. Dice the red onion and bell peppers finely. Chop the fresh herbs and add them to the bowl.
  3. In a separate bowl, combine olive oil, red wine vinegar, salt, pepper, and oregano. Whisk until well emulsified.
  4. Pour the dressing over the bean and vegetable mixture and toss gently to combine.
  5. Cover the bowl and let it marinate in the fridge for at least 30 minutes.
  6. Serve the salad immediately or store in the fridge for up to a week.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 350mgPotassium: 700mgFiber: 10gSugar: 3gVitamin A: 10IUVitamin C: 40mgCalcium: 6mgIron: 15mg

Notes

For optimal flavor, let the salad marinate overnight. Serve with pita, tortillas, or grilled meats.

Tried this recipe?

Let us know how it was!