Dense Bean Salad – Fresh & Creamy Recipe

Dense Bean Salad is a vibrant and nutritious dish that adds a burst of color and flavor to any meal. Packed with fresh herbs, crunchy vegetables, and rich beans, this salad is not only satisfying but also incredibly tasty. Whether you’re looking for a quick lunch, a side for dinner, or a dish to impress at your next gathering, this delightful Dense Bean Salad is sure to become a favorite.

What is Dense Bean Salad?

This wonderful dish is a hearty salad that combines a variety of beans with fresh greens, vibrant veggies, and a delicious herbaceous dressing. The concept of a bean salad goes back centuries, with roots in Mediterranean cuisine where legumes are a staple. This particular version captures the essence of summer with its refreshing ingredients, making each bite feel both nourishing and uplifting. The surprise here lies in how the creamy avocado dressing ties everything together, delivering a flavor profile that is unexpectedly delightful.

Why You’ll Love This

You’ll love this Dense Bean Salad because it’s straightforward and quick to whip up, making it a perfect recipe for busy weekdays or last-minute gatherings. With minimal cooking required, you can have a nutritious meal ready in about 30 minutes. Plus, it’s budget-friendly! Most ingredients are affordable and can easily be found at your local grocery store. What’s more, the combination of beans and fresh vegetables creates a fulfilling taste sensation that leaves you feeling energized.

How to Make

Quick Overview

Making this Dense Bean Salad involves blending a simple dressing, chopping up fresh vegetables, and mixing it all together. You just need a food processor or blender, a sharp knife, and around 30 minutes of your time to create this beautifully layered salad.

Ingredients

• . 1 cup basil leaves
• . 1/2 cup spinach leaves
• . 1/2 cup parsley leaves
• . 1/3 cup chives or garlic scapes, roughly chopped
• . 3 garlic cloves, roughly chopped
• . 1 avocado, pitted and peeled
• . Juice of 1 lemon
• . 2 tablespoons rice vinegar
• . 1/2 teaspoon kosher salt
• . 1/4 teaspoon coarse black pepper
• . Warm water, as needed
• . 2 cans (15 ounces) chickpeas, drained and rinsed
• . 1 can (15 ounces) Cannellini beans, drained and rinsed
• . 4 cups Persian cucumbers, finely diced
• . 1/2 head green cabbage, finely diced
• . 1 medium green bell pepper, stemmed, deseeded, and finely diced
• . 1 bunch green onions, finely diced
• . 3/4 cup avocado green goddess dressing

Instructions

1. Start by combining the basil, spinach, parsley, chives, and garlic in a food processor or blender. Then, add in the avocado, lemon juice, rice vinegar, salt, and black pepper. Process until you achieve a smooth consistency, adding warm water as necessary.
2. Drain and rinse the chickpeas and Cannellini beans in a colander and set them aside. Using a sharp knife or vegetable chopper, cut the cucumbers, cabbage, bell pepper, and green onions into bite-sized pieces and toss them together in a large bowl.
3. Add both types of beans along with 3/4 cup of the avocado green goddess dressing to the bowl and mix everything until it’s well combined.
4. For the best flavor, let the salad chill in the fridge for about 10 to 15 minutes before serving. This will allow all the delicious flavors to meld beautifully.

What to Serve with Dense Bean Salad

This colorful Dense Bean Salad is versatile when it comes to pairing. Serve it alongside grilled chicken or fish for a wholesome dinner. For a lighter option, you could enjoy it with some crusty bread or crispy pita chips. It also makes a fantastic side to a picnic spread, complementing dishes like quinoa salad, hummus, or even a refreshing lemonade.

Top Tips for Perfecting Dense Bean Salad

1. Use fresh herbs—you can mix and match based on your preferences or what you have on hand!
2. Don’t skip the chilling step; it really enhances the flavors.
3. Feel free to add other veggies like bell peppers, shredded carrots, or even corn for diversity.
4. For an added crunch, toss in some nuts or seeds! Pumpkin seeds or sliced almonds work great.
5. Customize your dressing by adding spices like cumin or smoked paprika for an extra kick.
6. Always use ripe avocados for a creamier dressing.
7. Taste as you go and adjust the seasoning to your liking!

Storing and Reheating Tips

Store any leftovers in an airtight container in the refrigerator, where they’ll stay fresh for up to 3 days. However, note that the salad may lose some crunch over time. For best results, enjoy it cold straight from the fridge. If you want to freeze it, consider freezing the bean salad without the dressing, as the dressing may separate when thawed.

FAQs

Dense Bean Salad

A vibrant and nutritious bean salad with fresh herbs, crunchy vegetables, and a creamy avocado dressing, perfect for any meal.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 6 servings

Course: Dinner, Lunch, Salad

Cuisine: Mediterranean, Vegan

Calories: 250

Ingredients Method Notes

Ingredients

  

Herb Dressing

• 1 cup basil leaves Fresh
• 1/2 cup spinach leaves Fresh
• 1/2 cup parsley leaves Fresh
• 1/3 cup chives or garlic scapes Roughly chopped
• 3 cloves garlic Roughly chopped
• 1 large avocado Pitted and peeled
• Juice of 1 lemon
• 2 tablespoons rice vinegar
• 1/2 teaspoon kosher salt
• 1/4 teaspoon coarse black pepper
• as needed cup warm water

Salad Base

• 2 cans chickpeas 15 ounces each, drained and rinsed
• 1 can Cannellini beans 15 ounces, drained and rinsed
• 4 cups Persian cucumbers Finely diced
• 1/2 head green cabbage Finely diced
• 1 medium green bell pepper Stemmed, deseeded, and finely diced
• 1 bunch green onions Finely diced
• 3/4 cup avocado green goddess dressing

Method

 

Preparation

1. Combine the basil, spinach, parsley, chives, and garlic in a food processor or blender.
2. Add in the avocado, lemon juice, rice vinegar, salt, and black pepper. Process until smooth, adding warm water as necessary.
3. Drain and rinse the chickpeas and Cannellini beans in a colander and set aside.
4. Chop the cucumbers, cabbage, bell pepper, and green onions into bite-sized pieces and toss together in a large bowl.

Mixing

1. Add both types of beans and 3/4 cup of the avocado green goddess dressing to the vegetable bowl.
2. Mix everything until well combined.

Chilling

1. Let the salad chill in the fridge for 10 to 15 minutes before serving to allow flavors to meld.

Notes

Use fresh herbs and do not skip the chilling step for enhanced flavors. Customize your dressing with spices and try adding other veggies for diversity. Store leftovers in an airtight container in the fridge for up to 3 days.

This Dense Bean Salad is a must-try for anyone seeking a wholesome and satisfying dish. With its vibrant colors, hearty ingredients, and delicious flavor, it’s bound to become a staple in your recipe rotation. So why wait? Gather your ingredients and whip up this refreshing salad today—it’s perfect for lunch, dinner, or even as a meal prep option for the week! Enjoy the burst of flavors and nutrition that the Dense Bean Salad brings to your table!

More Resources

• Ridiculously Easy Bean Salad
• 3-Bean Salad
• Mediterranean Dense Bean Salad
• Italian Dense Bean Salad
• Greek Bean Salad (Fresh, Flavorful & Easy Mediterranean Recipe)
• The Ultimate Guide to Bean Salad: 15+ Healthy, Flavorful Recipes
• Bean Salad – Wikipedia
• Health Benefits of Beans – Harvard T.H. Chan School of Public Health
• Beans and Legumes – MedlinePlus
• Mediterranean Diet – Mayo Clinic