How to Make the Best Dense Bean Salad Recipe with Fresh Ingredients
Make the best dense bean salad with fresh ingredients! A healthy, protein-packed dish full of flavor—perfect for any meal or side dish
Ingredients
- 1 can chickpeas drained and rinsed
- 1 can kidney beans drained and rinsed
- 1 can black beans drained and rinsed
- 1 cup corn kernels fresh or frozen
- 1 red bell pepper diced
- 1 cucumber diced
- 1/2 red onion finely chopped
- 1 cup cherry tomatoes halved
- Fresh parsley or cilantro chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1 teaspoon cumin optional
- 1 teaspoon smoked paprika optional
Instructions
- Prepare the Beans and Vegetables
- Drain and rinse the chickpeas, kidney beans, and black beans under cold water to remove any excess sodium.
- Dice the cucumber, red bell pepper, and red onion into bite-sized pieces.
- Halve the cherry tomatoes and chop the fresh parsley or cilantro for garnish.
- Make the Dressing
- In a small bowl, whisk together olive oil, lemon juice, and apple cider vinegar.
- Season with salt and pepper to taste.
- Optionally, add cumin and smoked paprika for extra flavor and depth.
- Assemble the Salad
- In a large mixing bowl, combine the beans, corn kernels, diced cucumber, bell pepper, red onion, and cherry tomatoes.
- Pour the dressing over the salad and toss gently to combine until all the ingredients are well-coated.
- Chill and Serve
- For the best flavor, let the salad chill in the fridge for at least 30 minutes to allow the flavors to meld together.
- Garnish with fresh parsley or cilantro before serving.
Notes
- Beans: Feel free to use any variety of beans you prefer. Some great options include garbanzo beans (chickpeas), black beans, kidney beans, and even pinto beans. If you're using dried beans, make sure to soak and cook them beforehand.
- Fresh Ingredients: You can swap out vegetables based on what you have on hand or prefer. For example, add avocado for extra creaminess, corn for a sweet crunch, or carrots for some added color and nutrients.
- Make It Spicy: If you like a little heat, try adding some chopped jalapeño or a dash of hot sauce to the salad or dressing.
- Make It Vegan: This salad is naturally vegan, but if you want to add some extra flavor, try tossing in some vegan feta cheese or toasted nuts like almonds or sunflower seeds for crunch.
- Make Ahead: This salad can be made ahead of time! It actually gets better as it sits, as the flavors have time to meld together. Store it in the fridge for up to 2-3 days.
- Dressing: The dressing is customizable—try adding a teaspoon of honey or maple syrup for a touch of sweetness, or switch out the apple cider vinegar for balsamic vinegar for a different flavor profile.
- Serving Suggestions: This salad works well as a side dish for grilled meats, as a topping for bowls, or even as a filling for wraps. You can also enjoy it on its own for a light and healthy lunch or dinner.