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Dense Bean Salad

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Dense Bean Salad is a hearty, protein-rich salad made with a mix of beans, crunchy vegetables, and a zesty vinaigrette. It’s satisfying, nutritious, and perfect for meal prep, potlucks, or quick lunches.

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 red bell pepper, diced
  • 2 celery stalks, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup cherry tomatoes, halved (optional)
  • 2 tbsp fresh parsley or cilantro, chopped
  • 1/4 cup olive oil
  • 2 tbsp red wine vinegar or apple cider vinegar
  • 1 tsp Dijon mustard
  • 1 clove garlic, minced
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp ground cumin or smoked paprika (optional)

Instructions

  1. Drain and rinse the kidney beans, chickpeas, and black beans under cold water. Place them in a large mixing bowl.
  2. Dice the red bell pepper, celery, and red onion. Halve the cherry tomatoes if using. Add all chopped vegetables to the bowl with the beans.
  3. In a small bowl or jar, whisk together olive oil, vinegar, Dijon mustard, garlic, salt, pepper, and cumin or paprika (if using).
  4. Pour the dressing over the bean and vegetable mixture. Toss thoroughly to coat everything evenly.
  5. Refrigerate the salad for at least 30 minutes to let the flavors meld. Stir before serving and garnish with fresh parsley or cilantro.

Notes

  • Drain and pat beans dry to avoid excess moisture in the salad.
  • Salad flavor improves after sitting, making it ideal for meal prep.
  • Customize with your favorite herbs, spices, or vegetables.
  • Serve cold or at room temperature — no reheating needed.

Nutrition

Find it online: https://thefamilycooking.com/dense-bean-salad/