Dense Bean Salad: A Protein-Packed, Flavor-Rich Classic

Dense Bean Salad is your go-to recipe for something healthy, hearty, and deeply satisfying. Loaded with a mix of beans, crunchy veggies, and a zesty vinaigrette, this dish is packed with fiber and protein—great for meal prep, summer BBQs, or a refreshing lunch.

Ingredients

• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 red onion, finely chopped
• 1 bell pepper, diced
• 1/2 cup chopped fresh parsley or cilantro
• 1/4 cup olive oil
• 2 tbsp apple cider vinegar or lemon juice
• 1 tsp Dijon mustard
• Salt & pepper to taste

Instructions

1. In a large bowl, combine the kidney beans, chickpeas, and black beans.
2. Add chopped onion, bell pepper, and fresh herbs.
3. In a small bowl or jar, whisk together olive oil, vinegar, mustard, salt, and pepper.
4. Pour the dressing over the salad and toss well to combine.
5. Refrigerate for at least 30 minutes to let the flavors meld. Serve chilled or at room temperature.

Serving Tips

• Add crumbled feta or avocado for extra richness.
• Use fresh lime juice for a citrusy twist.
• Perfect as a side dish, lunch bowl, or wrap filling.

This Dense Bean Salad is everything you need in one bowl—nutritious, filling, and absolutely delicious. It keeps well in the fridge for days and only gets better over time!

🥗 Love healthy eats? Tag your creations with #DenseBeanSalad and mention @foodlifeorg for a chance to be featured!