Dense Bean Salad Recipe

Learn how to make this homemade dense bean salad with the best combination of protein-rich legumes and fresh vegetables. This easy baking recipe creates a perfect make-ahead side dish or main course that improves with time as flavors meld together. A versatile, nutritious option for meal prep enthusiasts!

Difficulty:

Beginner

Prep Time:

20 mins

Cook Time:

0 mins

Serves:

8 servings

Ingredients

<ul class="ingredients-main-list"> <li class="ingredients-single-item">200g cooked kidney beans (or canned, drained and rinsed)</li> <li class="ingredients-single-item">200g cooked cannellini beans (or canned, drained and rinsed)</li> <li class="ingredients-single-item">200g cooked black beans (or canned, drained and rinsed)</li> <li class="ingredients-single-item">1 red bell pepper, diced</li> <li class="ingredients-single-item">1 yellow bell pepper, diced</li> <li class="ingredients-single-item">1 small red onion, finely diced</li> <li class="ingredients-single-item">2 stalks celery, finely diced</li> <li class="ingredients-single-item">60g fresh parsley, chopped</li> <li class="ingredients-single-item">30g fresh mint leaves, chopped</li> <li class="ingredients-single-item">60ml extra virgin olive oil</li> <li class="ingredients-single-item">30ml fresh lemon juice</li> <li class="ingredients-single-item">15ml apple cider vinegar</li> <li class="ingredients-single-item">2 garlic cloves, minced</li> <li class="ingredients-single-item">1 tsp Dijon mustard</li> <li class="ingredients-single-item">1 tsp honey or maple syrup</li> <li class="ingredients-single-item">1 tsp ground cumin</li> <li class="ingredients-single-item">1/2 tsp smoked paprika</li> <li class="ingredients-single-item">Salt and freshly ground black pepper to taste</li> <li class="ingredients-single-item">100g feta cheese, crumbled (optional)</li> </ul>

Nutrition Facts (per serving)

🍽️ Serving Size:

🔥 Calories:

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Equipment

<ul class="equipment-main-list"> <li class="equipment-single-item">Large mixing bowl</li> <li class="equipment-single-item">Small jar with lid (for dressing)</li> </ul>

Directions

<ol class="no-list-style"> <li class="MethodStepper"> <h4 class="step-title">Step 1</h4> Thoroughly rinse all canned beans under cold water until the water runs clear. This is important for removing excess sodium and any canning liquid that can make your salad slimy. Drain well and pat dry with paper towels to remove excess moisture - this ensures your dressing will adhere properly to the beans rather than being diluted. </li> <li class="MethodStepper"> <h4 class="step-title">Step 2</h4> In a large mixing bowl, combine all three types of beans with the diced bell peppers, red onion, and celery. The variety of beans provides different textures and nutritional profiles, while the vegetables add essential crunch and freshness to contrast with the creamy beans. </li> <li class="MethodStepper"> <h4 class="step-title">Step 3</h4> Add the chopped parsley and mint to the bean mixture. The herbs bring brightness and color to the salad - parsley adds a clean, fresh flavor while mint contributes a cooling note that balances the earthiness of the beans. Toss gently to distribute evenly without crushing the beans. </li> <li class="MethodStepper"> <h4 class="step-title">Step 4</h4> In a small jar with a tight-fitting lid, combine the olive oil, lemon juice, apple cider vinegar, minced garlic, Dijon mustard, honey, cumin, and smoked paprika. Secure the lid and shake vigorously for about 30 seconds until the mixture is well emulsified. The mustard acts as an emulsifier that helps bind the oil and acidic ingredients together. </li> <li class="MethodStepper"> <h4 class="step-title">Step 5</h4> Pour the dressing over the bean mixture and gently fold with a large spoon or rubber spatula to coat everything evenly. Take care not to stir too forcefully as this can break the beans. The warm spices in the dressing will slowly infuse into the beans, enhancing their natural flavors. </li> <li class="MethodStepper"> <h4 class="step-title">Step 6</h4> Season with salt and freshly ground black pepper to taste, starting with a small amount and adjusting as needed. Remember that canned beans often already contain salt, so taste before adding more. </li> <li class="MethodStepper"> <h4 class="step-title">Step 7</h4> For best results, cover the salad and refrigerate for at least 2 hours or overnight before serving. This resting period allows the flavors to meld together and intensify, resulting in a more cohesive dish. The beans will absorb some of the dressing, becoming more flavorful throughout. </li> <li class="MethodStepper"> <h4 class="step-title">Step 8</h4> Just before serving, give the salad a gentle toss and if using, sprinkle with crumbled feta cheese. The creamy, salty feta adds a wonderful contrast to the earthy beans and bright dressing. Taste again and adjust seasoning if necessary as the flavors may have changed during chilling. </li> </ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Dense Bean Salad?

This protein-rich salad features kidney beans, cannellini beans, black beans, bell peppers, red onion, celery, fresh herbs (parsley and mint), and a zesty dressing made with olive oil, lemon juice, apple cider vinegar, garlic, and spices. Optional feta cheese adds creaminess.

How to cook Dense Bean Salad at home?

Learn how to cook Dense Bean Salad by simply rinsing and draining canned beans, then combining them with diced vegetables and fresh herbs. Make a flavourful dressing with olive oil, lemon juice, vinegar and spices, then toss everything together. The beauty is there's no actual cooking required - just mix, refrigerate to let the flavours develop, and enjoy!

Can I prepare this bean salad in advance for meal prep?

Absolutely! This bean salad is ideal for meal prep as it actually improves with time. Prepare it up to 3-4 days in advance and store in an airtight container in the refrigerator. The flavours will continue to develop and meld together, making it tastier with each passing day.

What can I substitute for feta cheese to make this bean salad vegan?

For a vegan version, replace feta with diced avocado for creaminess, nutritional yeast for cheesy flavour, or firm tofu marinated in lemon juice and salt. You'll also need to swap the honey in the dressing with maple syrup or agave nectar to keep it fully plant-based.

How can I transform this side dish into a complete meal?

Turn this versatile bean salad into a complete meal by serving it in whole grain pita pockets, wrapping it in tortillas, or adding cooked quinoa or brown rice. For extra protein, top with grilled chicken, boiled eggs, or roasted tofu. It also works beautifully over a bed of mixed greens.

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