Dense Bean Salad

Packed with protein, vibrant colors, and bold flavors, this Dense Bean Salad is a nutritious and satisfying dish that comes together in just 20 minutes. Featuring an irresistible medley of black beans, kidney beans, and chickpeas combined with crunchy celery, juicy cherry tomatoes, diced red bell pepper, and aromatic parsley, this salad is a textural delight. Tossed in a tangy yet slightly sweet dressing made with olive oil, lemon juice, red wine vinegar, Dijon mustard, and honey, every bite bursts with freshness. Perfect as a chilled side dish or a hearty vegetarian main course, this no-cook recipe is ideal for meal prep, picnics, or quick weekday lunches. Packed with fiber, flavor, and convenience, this bean salad is an easy and versatile way to enjoy wholesome ingredients.

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 6

Ingredients

• 1 can (15 oz) canned black beans
• 1 can (15 oz) canned kidney beans
• 1 can (15 oz) canned chickpeas
• 1 medium, diced red bell pepper
• 1 small, finely chopped red onion
• 2 chopped celery stalks
• 1 cup, halved cherry tomatoes
• 0.5 cup, chopped parsley
• 0.25 cup olive oil
• 3 tablespoons lemon juice
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Open and drain the canned black beans, kidney beans, and chickpeas, rinsing them thoroughly under cold water to remove excess sodium.

Step 2

In a large mixing bowl, combine the drained beans, diced red bell pepper, chopped red onion, chopped celery, and halved cherry tomatoes.

Step 3

Add the chopped parsley to the bowl and mix all the ingredients gently using a large spoon to avoid breaking the beans.

Step 4

In a separate small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, salt, and black pepper to create the dressing.

Step 5

Pour the dressing over the bean and vegetable mixture, and toss everything together until the salad is evenly coated with the dressing.

Step 6

Cover the bowl with plastic wrap and refrigerate the salad for at least 30 minutes to allow flavors to meld, although it's even better if left for a few hours.

Step 7

Before serving, gently toss the salad one more time. Serve chilled or at room temperature as a side dish or a hearty main.

Nutrition Facts

Serving size	2306.3 grams (2306.3g)

Amount per serving	% Daily Value*
Calories	2174

Total Fat 69.30g	89%
Saturated Fat 11.10g	55%
Polyunsaturated Fat 6.10g
Cholesterol 0mg	0%
Sodium 6629mg	288%
Total Carbohydrate 299.90g	109%
Dietary Fiber 101.20g	361%
Total Sugars 41.80g
Protein 96.00g	192%

Vitamin D 0IU	0%
Calcium 799mg	61%
Iron 33mg	186%
Potassium 6604mg	141%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.3%

Protein: 17.4%

Carbs: 54.3%