Dense Bean Salad
Discover the ultimate guide to making the best dense bean salad ever! Healthy, delicious, and easy to prepare—perfect for any meal or occasion.
Ingredients
Essential Ingredients
- Beans: Chickpeas black beans, kidney beans
- Vegetables: Cherry tomatoes red onion, cucumbers
- Dressing: Olive oil lemon juice, garlic, salt, pepper
Optional Add-Ons
- Crumbled feta cheese
- Diced avocado
- Chopped fresh parsley or cilantro
- Toasted nuts or seeds like almonds or sunflower seeds
Instructions
Preparing the Ingredients
- Rinse the Beans: Drain and rinse your canned beans thoroughly under cold water. This removes excess sodium and ensures a fresh taste.
- Chop the Vegetables: Dice your cherry tomatoes, cucumbers, and red onion into small, even pieces for a balanced bite in every forkful.
Making the Dressing
- Combine the Ingredients: In a small bowl, whisk together olive oil, freshly squeezed lemon juice, minced garlic, salt, and pepper.
- Emulsify the Mixture: Stir until the dressing is well combined and slightly thickened.
Assembling the Salad
- Mix It All Together: In a large bowl, combine the beans and chopped vegetables.
- Add the Dressing: Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
- Let It Sit: Allow the salad to rest for about 30 minutes. This helps the flavors meld together beautifully.
Presentation Tips
- Serve the salad in a clear glass bowl to showcase its vibrant colors.
- Garnish with fresh herbs or a sprinkle of toasted nuts for an extra touch of elegance.
Notes
Nutrition Information (Per Serving)
- Calories: ~250 kcal
- Protein: 10g
- Carbs: 28g
- Fiber: 8g
- Fat: 12g (from olive oil)
- Sodium: 350 mg