dense bean salad

Dense Bean Salad

black beans

kidney beans (drained and rinsed)

chickpeas

red onion (finely chopped)

cherry tomatoes (halved)

cucumber (diced)

cilantro (chopped)

olive oil

red wine vinegar

cumin

Salt and pepper

lime

Prep the beans: Drain and rinse your black beans, kidney beans, and chickpeas. Set them aside in a large mixing bowl.

Chop your veggies: Dice the red onion, cherry tomatoes, and cucumber. Add them to the beans.

Make the dressing: In a small bowl, whisk together olive oil, red wine vinegar, lime juice, cumin, salt, and pepper.

Combine everything: Pour the dressing over the beans and vegetables. Toss everything together until evenly coated.

Serve: Garnish with fresh cilantro, and your salad is ready to enjoy!

Quick and easy dense bean salad recipe featuring a mix of protein-packed beans, fresh vegetables, and a zesty dressing for a healthy, satisfying dish.

Dense Bean Salad A Nutritious and Flavorful Dish

kidney beans, black beans, and chickpeas (cooked

chopped bell peppers (red, yellow, or green).

cucumber, diced.

red onion, thinly sliced.

greens

olive oil.

lemon.

cumin.

Fresh parsley or cilantro for garnish.

Prepare the Ingredients

Rinse and drain the beans. Chop vegetables and greens into bite-sized pieces.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, salt, pepper, and cumin.

Assemble the Salad

Combine beans, vegetables, and greens in a large mixing bowl.

Dress the Salad

Pour the dressing over the ingredients and toss gently to coat evenly.

Garnish and Serve

Sprinkle fresh parsley or cilantro on top and serve immediately.

Jump on the Dense Bean Salad bandwagon with this delicious protein-packed recipe! Loaded with a mix of beans and fresh veggies that are then tossed in a homemade olive oil-based dressing, this dense bean salad has taken TikTok by storm for good reason!

Mediterranean Dense Bean Salad (Viral TikTok Recipe)

garbanzo beans, drained,

navy beans, drained,

red onion, diced (about 3/4 cup when diced)

small bell peppers, diced (red, orange

cucumber,

Kalamata olives, pitted and sliced

vegan feta cheese, crumpled (I like Violife brand and use about 3/4 of the block)

Fresh parsley, stems removed, finely diced

extra virgin olive oil

lemon

maple syrup

dijon mustard

garlic, pressed through a garlic press

salt

oregano

Prepare the veggies

 Chop the red onion, bell peppers and cucumber into bite-sized pieces. I use this vegetable chopper to ensure that everything is evenly sized. It saves loads of time too! Slice the pitted Kalamata olives.

Rinse the beans

 Drain, rinse and dry the chickpeas and navy beans.

Add the salad dressing

 Whisk or shake the dressing ingredients together and pour overtop the salad. Toss well to combine.

Serve!

 Enjoy immediately or divide into mason jars to save for later.

This bean salad is one of the best. I didn’t change a thing. My mom and husband loved it. Will def make again. Thanks for sharing this recipe Elaine.

I meal prepped this for a weeks worth of lunches! I let my coworkers try it, and ALL of them went home and made it themselves! It was like gold! This dense bean salad is delicious, nutritious, and full of all of my favorite things. I personally find chopping meditative, so I loved the amount of chopping needed for this recipe. And the maple syrup is a surprisingly tasty touch. Love love love!!

I saved the recipe in my notes to make later. I made this last night so it marinated all night and day. I had it served over brown rice with ground beef &amp; veggies. IT WAS SOOOOOOOO GOOD I CANT EVEN EXPLAIN THE CRUNCH THE FRESHNESS THE SLIGHT SALTY KICK OMG! I don’t like to eat garbanzo beans just like that. I had a couple of garbanzo beans cans and most of the ingredients. I just had to buy the vegan feta. Listen yall MAKE THIS! So so good. Perfect meal prep. Refreshing, SO HEALTHY, and fulfilling. I will be making again and again. I’m going to be eating either steak and more ground beef. I promised myself to eat more balanced diet and I’m sticking to it. Thank you!!!

Packed with beans, veggies, and simple, fresh flavors, this Mediterranean dense bean salad recipe offers all the plant-based protein and fiber to keep you energized for hours. Just throw it all in a bowl, let the flavors come together, and serve with a hunk of crusty bread or over your favorite greens. It makes a great side dish for entertaining but is satisfying enough to keep in your fridge for the easiest summer lunches ever!

Mediterranean Dense Bean Salad

cherry tomatoes (cut in half)

cucumber

celery (chopped small)

basil (chopped)

chickpeas (drained)

cannellini beans (drained)

kalamata olives (sliced)

manzanilla olives (sliced)

garlic (minced)

tsp salt

red pepper

Black pepper (to taste)

baguette (sliced)

lemon (juiced)

In a large bowl add tomatoes, cucumbers, beans, celery and chickpeas, olives, olive oil, lemon, salt, garlic, crushed red pepper and basil. Mix well.

Serve with sliced baguette or over a bed of salad greens.

Enjoy within 2-3 days.

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Top 4 dense bean salad recipes from across the web

The most viewed dense bean salad recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

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Dense Bean Salad

Dense Bean Salad A Nutritious and F...

Mediterranean Dense Bean Salad (Vir...

Mediterranean Dense Bean Salad

The most viewed dense bean salad recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine