If you’re on the hunt for a salad that packs a punch in terms of flavor and nutritional value, you’ve stumbled upon gold with this dense bean salad recipe. Nothing beats the satisfaction of a hearty bowl of mixed beans tossed with vibrant veggies and a zesty dressing. Perfect for picnics, meal prep, or a simple side dish, this salad is about to become a new favorite in your culinary repertoire. So, grab your apron, and let’s dive into the making of this scrumptious dish.

Table of Contents

Recipe Overview

Course: Salad
Cuisine: Mediterranean
Total Servings: 6
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes

Kitchen Equipment Needed

Before we kick off, make sure you have the following tools ready to whip up your dense bean salad:

Large mixing bowl
Salad tongs or spoons
Measuring cups and spoons
Colander
Sharp knife

Ingredients

Ingredients	Quantity
Mixed beans, canned	3 cups (drained)
Cherry tomatoes	1 cup (halved)
Cucumber	1 cup (diced)
Red onion	1/2 cup (finely chopped)
Fresh parsley	1/4 cup (chopped)
Olive oil	1/4 cup
Lemon juice	3 tablespoons
Garlic, minced	1 teaspoon
Salt	1/2 teaspoon
Black pepper	1/4 teaspoon

Fact: Did you know that beans are not only a great source of protein but also fiber, which can help maintain a healthy digestive system? Including them in your diet can be a boon for your health!

Step by Step Instructions

Step 1 – Prep Your Ingredients

Rinse the mixed beans in a colander under cold water to remove any excess starch and salt.
Chop the cherry tomatoes in halves, dice the cucumber, and finely chop the red onion and parsley.

“A great dish starts with great preparation. Take your time here—it’s worth it!”

Step 2 – Combine the Ingredients

In your large mixing bowl, combine the drained beans, halved cherry tomatoes, diced cucumber, chopped red onion, and parsley.
Gently toss the ingredients to mix them well.

“Combining these flavors brings a vibrant array of colors and textures to your table.”

Step 3 – Whisk Together the Dressing

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper.
Pour the dressing over the salad and toss again to coat evenly.

“The dressing is where the magic happens—every ingredient getting a chance to shine.”

Step 4 – Let It Marinate

Allow the salad to sit for about 10 minutes before serving. This resting time lets the flavors meld beautifully.

“Patience is a virtue, especially in cooking. Those few minutes can make a world of difference.”

Additional Tips

For the best flavor, let the salad chill in the refrigerator for an hour before serving.
If you like a little crunch, add some chopped walnuts or almonds just before serving.

Pairing Suggestions

This dense bean salad is incredibly versatile. Here are a few ideas on how to serve it:

As a standalone meal with a slice of crusty bread.
As a side with grilled chicken or fish.

Nutritional Information

Nutrient	Amount per Serving
Calories	200 kcal
Protein	8 g
Fat	10 g
Carbohydrates	20 g
Fiber	6 g
Sugar	3 g

Approximation Note: These values are approximations. Actual nutritional content can vary based on specific ingredient brands and sizes.

Dietary Information

This dense bean salad is perfect for vegetarians and can easily be adapted for vegan diets by ensuring the ingredients are all vegan-friendly.

FAQs about Dense Bean Salad

What can I use instead of olive oil in the dressing?

You can substitute olive oil with avocado oil or a light vinaigrette for a different flavor profile.

How long does this salad keep in the refrigerator?

Stored in an airtight container, the dense bean salad can last up to 5 days in the refrigerator.

Can I use fresh beans instead of canned?

Absolutely! Just ensure they are well-cooked before adding them to the salad.

What are the best beans to use for a dense bean salad?

A mix of kidney beans, black beans, and chickpeas offers great texture and flavor.

Is this salad suitable for diabetics?

Yes, thanks to the high fiber content, it’s an excellent choice. However, always consult with a healthcare provider.

Can I freeze this salad?

Freezing is not recommended as it can significantly alter the texture of the vegetables.

Are there any allergens in this recipe?

This recipe is free from common allergens like gluten, nuts, and dairy, making it a safe choice for many.

Conclusion

This dense bean salad recipe is not only a feast for the eyes but also a powerhouse of nutrients. Easy to make, it’s perfect for any occasion or meal. Whether you’re hosting a dinner party or looking for something nutritious for lunch, this salad ticks all the boxes.

Feel free to leave comments, questions, or your own twists on the recipe below. Your feedback makes us all better cooks!

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