Description

Dense bean salads are hearty, protein-packed, and actually satisfying. Loaded with fiber, crunch, and bold flavor, these salads are perfect for meal prep, sides, or a full-on main dish—no limp lettuce here.

Ingredients

Scale

1 can black beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 can kidney beans, rinsed and drained
1 red bell pepper, diced
1/2 red onion, finely chopped
1 cucumber, diced
1/4 cup chopped parsley or cilantro
1/4 cup olive oil
2 tablespoons lemon juice or red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper, to taste
Optional: cumin, chili flakes, feta, corn, avocado

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Instructions

In a large bowl, combine the black beans, chickpeas, kidney beans, bell pepper, onion, cucumber, and herbs.
In a separate jar or bowl, whisk together olive oil, lemon juice or vinegar, Dijon mustard, garlic, salt, pepper, and optional seasonings.
Pour the dressing over the salad and toss to coat evenly.
Let the salad sit for at least 10–15 minutes before serving to allow flavors to meld.
Store in the refrigerator in an airtight container for up to 4 days.

Notes

Mix and match beans and veggies based on what’s in your pantry. Add grilled chicken, tuna, or hard-boiled eggs for extra protein. Make it Mediterranean with feta and olives or Southwest with avocado and corn.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Salad
Method: No Cook
Cuisine: Flexible

Nutrition

Serving Size: 1 cup
Calories: 220
Sugar: 3g
Sodium: 300mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 9g
Protein: 9g
Cholesterol: 0mg