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    Home » Gluten Free Recipes

    Dense Bean Salad

    Nov 13, 2024 · Leave a Comment

    66 shares
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    Looking for a recipe that leans healthy that will help keep you full longer? A Dense Bean Salad is just the ticket! A bean vegetable salad is a great choice for a take along lunch or snack.

    Dense Bean Salad Recipe. You choose the beans, one two or three varieties. This nutrient dense salad is loaded with fiber and protein. It's tasty and it satisfies!  Shown on a black plate with some of the bean salad on a fork.

    I don't know about you, but me? I love a good crunch like this amazing Korean Carrot Salad. This easy bean salad recipe has both crunch and flavor and its just so versatile! You can customize this salad with beans in an almost endless amount of ways.

    The base of this bean salad is of course beans! I personally like using one variety of beans in a dense bean salad. I just don't like the varying of texture when I use more than one type of bean (but maybe you do, so you do you!!).

    Table of Contents

    • What is a Dense Bean Salad?
    • Bean Salad Ingredients
    • Beans To Choose From
    • Variations Salad With Beans
    • Dressing for Bean Salad
    • Tips
    • Storage
    • Vegetarian Recipes you will enjoy
    • Dense Bean Salad Recipe
      • Ingredients  1x2x3x
        • Dressing
      • Instructions 
      • Notes
      • Nutrition

    What is a Dense Bean Salad?

    • It's been called this because of the ratio of beans to the other ingredients, the salad is bean heavy and meatless. It also does not include any lettuce.
    • A dense bean salad is a great source of protein and fiber. Its both satisfying and delicious.
    • Typically one or more variety of drained and rinsed beans are combined with veggies such as cucumber, pepper, edamame, corn, shredded cabbage or lettuce, or whichever veggies you feel yo may enjoy.
    • You can also add in feta cheese or your favorite diced cheese as well as some fresh herbs if you wish.
    • It's tied together with a bright and easy dressing.
    • The best part?? This salad keeps so well in a sealed mason jar or container. You can make one batch and enjoy it over the next several days. A win when it comes to easy food prep for a busy life!

    I came across this concept on TikTok from a couple people replicating @violet.cooks weekly salad. My daughter loves chickpeas. Salads like this are something we make, just never thought about in the way Violet does. I like it!!

    Bean Salad Ingredients

    • Beans (one, two or 3 varieties)
    • Veggies (such as cucumber, red onion, peppers, tomatoes, raw green beans, onion, scallions, shelled edamame, corn etc. Just pick a few.
    • Herbs/Seasoning S&P, basil, parsley, red pepper flakes, everything bagel, etc.
    • Dressing can be simple like just a squeeze of lemon and a splash of avocado or olive oil, or a homemade or store bought dressing
    Dense Bean Salad recipe shown in mason jar. Make ahead bean salad for work lunch. Shown in salad in jar are chickpeas, feta, cucumbers, red onion and red peppers.

    Beans To Choose From

    • Black
    • Chickpeas (my fav for this salad)
    • Small white beans (Navy Beans)
    • Cannellini beans (white beans)
    • Kidney
    • Pinto

    Beans are a nutrient dense food, high in fiber and protein. Plus they are heart-healthy, may help regulate blood sugar, promote digestive health (due to high fiber), help regulate blood sugar and are rich in antioxidants.

    Variations Salad With Beans

    • Make this dense bean salad as simple or as robust as you like.
    • Use one bean, two beans or three different varieties. It is up to you, just be sure the bean to veggie ratio is at least 50% beans.
    • When making a recipe for a bean salad, change up the ingredients to go with what is in season.
    • Make it lean spicy by adding red pepper flakes, some chopped jalapeno or other spicy pepper you enjoy or by adding in a bot of your favorite hot sauce, yum!
    • Use an actual dressing (homemade or store bought) or just go simple with a glug of avocado or olive oil, a squeeze of lemon or a splash of your favorite flavored vinegar and seasoning.
    • Add in feta cheese, cubed Provolone, small mozzarella balls or your favorite cheese.
    • Add in cubes or sliced steak or shredded chicken.
    • Honestly you can take a dense bean salad recipe any where you want it to go in both flavor and texture.

    Dressing for Bean Salad

    When it comes to a dressing for your bean salad, think oil, acid and flavor. It can be simple or complex or store bought. Up to you.

    • Oil: Use avocado oil, olive oil or your favorite type of oil.
    • Acid: Add in fresh squeezed lemon, lime or other citrus. Or choose the vinegar you enjoy, rice, red wine, apple cider, flavored etc.
    • Flavor: That's your seasonings and herbs. Things like salt & pepper, red pepper flakes, honey if you want a little sweetness,
    Chickpea Salad shown on plate with lemon wedge. Includes cucumbers, feta cheese, chickpeas, red pepper, red onion and parsley.

    Tips

    • If adding in cheese, stick to cubed cheese or crumbled feta,
    • pre-packaged shredded cheese will get funky after a day.
    • You can make the bulk salad you want ahead of time and add cheese in to the portion you are about enjoy just before you eat it.
    • If adding in avocado (yum), do so they day you will eat this just to the portion you will be using.
    • Go light on any dressing, a little goes a long way.

    Storage

    • For best results, store in a large mason jar or other glass container in your refrigerator.

    Hope you enjoy this easy make ahead salad recipe. Let me know how you customize it. XO Colleen

    Vegetarian Recipes you will enjoy

    • Grilled Avocado Caprese Salad - So delicious and guilt-free!
      Grilled Avocado Caprese Salad
    • Coconut Rice topped with toasted coconut. Also called Arroz con Coco
      Coconut Rice
    • Roasted Asparagus Caprese Salad
      Roasted Asparagus Caprese
    • Homemade Pickled Cucumbers in mason jars with red onion.
      Easy Sweet & Spicy Pickled Cucumbers

    Colleen Kennedy is the author of 3 cookbooks and has appeared on QVC and other shows inspiring home cooks of all levels. She has a popular TikTok channel @ColleensCooking with hundreds of short recipe videos. Colleen lives in Pennsylvania with her husband and kids, she started the food blog, Soufflé Bombay in 2009. Read more about her here.

    Dense Bean Salad recpe shown in a blck bowl with some bean salad on a fork. You can see chickpeas, cucumbers, red onion, parsley, feta cheese & red pepper.

    Dense Bean Salad Recipe

    Colleen Kennedy
    A Dense Bean Salad is a delicious choice for a make once eat two or three times recipe. Nutrient dense and tasty this vegetable and bean salad is loaded with fiber and protein.
    Print Recipe Pin Recipe
    Course Salad, Side Dish, Vegetarian
    Cuisine American
    Servings 4 servings
    Calories 261 kcal

    Ingredients
      

    • 2 cups beans (chickpea, black beans, white beans, navy beans etc). Choose one, two or three varieties. Feel free to use multiple whole cans. This recipe is super flexible.
    • 1 cup diced English cucumber any cucumber works (see notes)
    • 2 TBS diced red onion
    • ⅓ cup diced red pepper (or any color)
    • ½ cup chopped parsley parsley is so good for you, this is a great salad to add in a bunch of fresh parsley.
    • ¼ cup scallions optional
    • ½ cup cheese such as feta, provolone, mozzarella etc

    Dressing

    • 2-3 TBS avocado or olive oil
    • 1-2 TBS fresh squeezed lemon
    • S&P to taste

    Instructions
     

    • In a large bowl, combine all ingredients.
    • Toss to combine.
    • Drizzle with olive or avocado oil.
    • Season with Salt & Pepper (as well as any additional seasoning you may enjoy)
    • Toss well.
    • Add in fresh lemon, toss again.
    • Taste & adjust for flavor.
    • Store in the refrigerator in a glass jar, dish or plastic container.

    Notes

    This bean salad will serve more as a side dish, less as a meatless meal.
    Any type of cucumber will work (English, Persian or garden variety) however if it has a lot of seeds it will make the salad wetter and loose the crunch as it sits for days in the fridge, so do not use the enter of the cucumber, instead eat it on its own as a snack 🙂
    Experiment, you will learn which beans, veggies and other ingredients you enjoy most in this simple vegetarian salad.

    Nutrition

    Serving: 4servingsCalories: 261kcalCarbohydrates: 27gProtein: 11gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 17mgSodium: 226mgPotassium: 386mgFiber: 7gSugar: 5gVitamin A: 1212IUVitamin C: 31mgCalcium: 155mgIron: 3mg
    Keyword bean and vegetable salad, bean salad, dense bean salad
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