Description
A hearty, protein-packed dense bean salad loaded with tender beans, crisp veggies, and a bright lemon-vinaigrette. Perfect for meal prep, picnics, and quick weeknight dinners.
Ingredients
Scale
- 1 can (15 oz) kidney beans, rinsed and drained
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup green beans, blanched and chopped
- 1 medium red bell pepper, diced
- 1 medium cucumber, diced
- 1/2 small red onion, finely chopped
- 1/2 cup fresh parsley, chopped
- 1/3 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 tablespoons red wine vinegar
- 2 cloves garlic, minced
- 1 teaspoon fine sea salt
- 1/2 teaspoon black pepper
Instructions
- Preheat Your Equipment: Set out a large mixing bowl, colander, cutting board, sharp knife, and a small bowl or jar for the dressing.
- Combine Ingredients: In the mixing bowl, add kidney beans, chickpeas, black beans, green beans, red bell pepper, cucumber, red onion, and parsley.
- Prepare Your Cooking Vessel: In a small bowl or jar, whisk or shake together olive oil, lemon juice, red wine vinegar, garlic, salt, and black pepper until emulsified.
- Assemble the Dish: Pour the dressing over the bean and vegetable mixture.
- Cook to Perfection: Toss gently with a spoon or tongs until everything is evenly coated.
- Finishing Touches: Taste and adjust seasoning with a pinch more salt or lemon if desired, then sprinkle with a little extra parsley.
- Serve and Enjoy: Chill for at least 30 minutes before serving to let the flavors meld.
Notes
- Rinse canned beans thoroughly to reduce sodium and improve texture.
- For extra zest, add a pinch of cumin or smoked paprika to the dressing.
- Make it a meal by serving over greens or stuffing into warm pita.
- Salad tastes even better after resting in the fridge for a few hours.
Nutrition
- Serving Size: about 1 1/3 cups
- Calories: 280
- Sugar: 4 g
- Sodium: 420 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg
Keywords: dense bean salad, vegan bean salad, protein-packed salad, meal prep salad, picnic salad, chickpea salad, kidney bean salad