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.

Mediterranean Dense Bean Summer Salad

corn (steamed

zucchini (roasted)

red onion (thinly sliced)

Kalamata olives (pitted and chopped)

Persian cucumber (diced (sub 1/2 regular cucumber))

white beans (aka cannellini beans)

vegan feta (crumbled)

walnuts (sub 1/4 cup pumpkin seeds)

avocado (diced (optional))

tbsp runny tahini

tsp cumin

parsley

tsp sea salt

tsp extra virgin olive oil

tbsp filtered water (to thin the dressing)

Chili flakes (optional,

Prepare the Corn: Shuck the corn and remove all the silk.

Steam the Corn: In a large pot, bring about an inch of water to a boil. Place a steamer basket over the boiling water, and add the corn. Cover the pot and steam the corn for about 7-10 minutes until tender.

Cool and Cut: Once steamed, let the corn cool slightly, then cut the kernels off the cob and set aside.

Steam the Corn:

Preheat the Oven: Preheat your oven to 400°F (200°C).

Prepare the Zucchini: Wash the zucchini and slice it into thin rounds or half-moons. Toss the zucchini slices in a bowl with a drizzle of avocado oil, a pinch of sea salt, and freshly ground black pepper.

Roast the Zucchini: Spread the zucchini slices in a single layer on a baking sheet lined with parchment paper. Roast in the preheated oven for about 15-20 minutes, flipping halfway through, until the zucchini is golden brown and tender.

Roast the Zucchini:

Combine the Beans and Vegetables: In a large mixing bowl, combine the steamed corn kernels, roasted zucchini, halved cherry tomatoes, sliced red onion, diced cucumber, and chopped Kalamata olives. Rinse and drain the chickpeas and cannellini beans, then add them to the bowl.

Add the Extras: Stir in the crumbled vegan feta, walnuts or pumpkin seeds, and diced avocado (if using).

Prepare the Salad:

Mix the Ingredients: In a small bowl, whisk together the lemon juice, runny tahini, dried oregano, cumin, sea salt, and extra virgin olive oil. Add 1-2 tablespoons of water to thin the dressing to your desired consistency.

Stir in the chopped parsley and a pinch of chili flakes for an extra kick.

Drizzle the Cumin Tahini Dressing over the salad and mix everything together until well combined.

Serve and Enjoy: Serve the salad immediately or refrigerate it in an airtight container for up to 4 days, making it a perfect option for meal prep.

Make the Cumin Tahini Dressing:

On it! This recipe is a keeper, I haven’t made it yet,  but I love that combination. Even better is the mason jar trick to keep fresh, I use them for berries too, they last so long. Thanks for the idea, I have everything in the house now 😉

Sundried Tomato Dense Bean Salad

shallot (minced)

olive oil oil

Italian seasoning

tsp Kosher salt

Dijon mustard

tsp black pepper

oz garbanzo beans (drained)

red bell pepper (diced)

oz marinated mozzarella balls (drained)

sundried tomatoes (chopped)

artichoke hearts

oz smoked turkey (chopped)

oz pepperoni (chopped)

flat leaf parsley (chopped)

basil (finely sliced)

In a medium bowl whisk together dressing ingredients.

Dressing

In a large bowl, add beans, red bell pepper, tomatoes, mozzarella balls, sun dried tomatoes, artichokes, turkey, pepperoni, parsley, and basil.

Add dressing and stir to combine.

Salad

This Dense Bean Salad is a high-protein hearty mix of chickpeas, cannellini beans, crisp vegetables, olives, and feta in a tangy oregano-garlic vinaigrette. Perfect for meal prepped lunches and popular at potlucks!

cannellini beans

red bell pepper (finely diced)

orange or yellow bell pepper (finely diced)

Persian cucumbers (or half an English cucumber)

onion

parsley (finely chopped)

kalamata olives

feta cheese (crumbled)

½ tsp honey

Make the dressing by whisking together red wine vinegar, honey (or maple syrup), oregano, garlic, salt, and pepper. Slowly whisk in the olive oil until combined.

In a large mixing bowl, add beans, bell peppers, cucumbers, red onion, parsley, olives, and feta.

Pour the dressing over the salad and toss gently until everything is evenly coated.

Chill and serve. For best flavor, cover and refrigerate for at least 30 minutes before serving. Stir again before enjoying.

A 10-minute, protein-packed, flavourful bean salad with a fresh tomato and basil vinaigrette. Mix it up by using any types of beans you like. Perfect for packed lunches to last you all week.

Dense Bean Salad with Tomato & Basil Vinaigrette

Chickpeas

Black Beans

Kidney Beans

Tomato

Shallot

Garlic Clove

Red Wine Vinegar

Dijon Mustard

Basil

Rocket

Mozzarella

Drain and rinse the beans, then add them to a large salad bowl.

To a blender, add the tomatoes, shallot, garlic, olive oil, Dijon mustard and red wine vinegar. Season with salt and black pepper, then blitz until smooth. For a finer dressing, strain through a sieve and discard any pulp.

Tear the basil into pieces then add to the beans along with the rocket. Season with salt and pepper then toss to combine.

Plate or box up the beans then tear over the mozzarella. If eating later, store the dressing separately in an airtight container. If eating now, drizzle the dressing over the top. It will keep in the fridge for 3-4 days. 

This is lovely, but it's an insane amount of beans?! Nearly a kilo of beans for two portions seems excessive 😂 also, probably not one for eating before afternoon meetings (raw shallots!)

This was delicious. We used less oil and subbed a smaller amount of feta for the mozzarella, as we prefer fewer calories at lunch time, and I think this will become a regular lunch for us.

This was very nice! I kept the rocket seperate and mixed it in on the days I wanted to eat it so it didn’t go soggy. Really quick to prepare. My only comment is the portioning - the description says it lasts all week, but it makes 4 portions, and keeps for 3 days?

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