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–+ servings
Dense Bean Salad

Vibrant Dense Bean Salad: Your Ultimate Meal Prep Delight

A customizable Dense Bean Salad that's bursting with flavor and packed with plant-based protein and fiber, perfect for meal prep.
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Prep Time 20 minutes
Cook Time 2 hours
Chilling Time 1 hour
Total Time 3 hours 20 minutes
Servings: 4 servings
Course: Salad
Cuisine: American
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Beans
  • 1 can Black Beans Rinsed and drained
  • 1 can Kidney Beans Rinsed and drained
  • 1 can Chickpeas Rinsed and drained
  • 1 can Cannellini Beans Rinsed and drained
For the Vegetables
  • 1 Red Onion Diced
  • 1 Bell Pepper Diced, any color
For the Freshness
  • 1/4 cup Fresh Herbs Chopped, e.g., parsley or cilantro
For the Dressing
  • 3 tablespoons Olive Oil Extra virgin
  • 2 tablespoons Red Wine Vinegar Or apple cider vinegar
  • 1 teaspoon Dried Oregano
  • to taste Salt
  • to taste Pepper
Optional Protein Addition
  • 1 cup Chicken Cooked, rotisserie recommended

Equipment

  • mixing bowl
  • whisk
  • spatula
  • Airtight container

Method
 

Steps
  1. Prepare canned beans by rinsing and draining them, or soak and cook dried beans until tender.
  2. Chop the red onion and bell peppers into uniform pieces, and finely mince the fresh herbs.
  3. Whisk together olive oil, vinegar, oregano, salt, and pepper in a small bowl until emulsified.
  4. Combine the beans, vegetables, and herbs in a large bowl and drizzle with the dressing, tossing gently.
  5. Cover and refrigerate for at least one hour to allow flavors to meld.
  6. Serve in bowls or in wraps, enjoyed fresh or paired with grilled meats or pita.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 300mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

For best flavor, let the salad chill for several hours or overnight before serving.

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