Why is it called a rich legume salad?

Dense bean salad earns its name from the rich combination of beans, vegetables, and dressing, creating a satisfying and nutrient-packed dish.

Why should you eat a dense bean salad today?

It’s perfect for meal prep, high in protein, and adaptable to any dietary preference. With its nutrient-dense profile, it’s ideal for a quick, healthy meal.

What is the healthiest beans to put in a salad?

Black beans, kidney beans, and garbanzo beans are top choices. Each is high in fiber, protein, and essential vitamins.

How long is bean salad safe to eat?

When stored in an airtight container, the salad remains fresh in the fridge for up to five days. Ensure consistent refrigeration for maximum safety.

Why is it called a dense bean salad?

Dense bean salad gets its name from the nutrient-dense mix of beans and fresh vegetables. Each ingredient contributes to its hearty, filling nature and its ability to serve as a complete meal or side dish.

Dense Bean Salad Recipe: A Protein-Packed Delight

Description

Dense Bean Salad is a hearty and flavorful dish combining a variety of beans, fresh vegetables, and a tangy vinaigrette. It’s ideal for meal prep, as the flavors meld and intensify over time, making it a convenient and healthy option for lunches or dinners throughout the week.

Ingredients

Scale

For the Salad:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) white beans (such as cannellini or navy beans), drained and rinsed
- 1 cup cherry tomatoes, quartered
- 1 cup diced bell peppers (red, orange, or yellow)
- 1/2 cup thinly sliced shallots (soak in warm water for 15 minutes if you prefer a milder taste)
- 1/2 cup chopped olives (e.g., Kalamata or garlic-stuffed green olives)
- 1/2 cup sun-dried tomatoes, julienned
- 1 cup marinated artichoke hearts, quartered
- 8 oz marinated mozzarella balls, halved
- 1/2 cup chopped fresh parsley
For the Vinaigrette:
- 1/4 cup red wine vinegar
- 2 tablespoons oil from the sun-dried tomato jar
- 1/2 cup extra-virgin olive oil
- 2 teaspoons dried oregano
- Freshly ground black pepper, to taste
- Salt, to taste (optional, as the olives and sun-dried tomatoes may provide sufficient saltiness)

Instructions

Prepare the Vinaigrette:
- In a large mixing bowl, whisk together the red wine vinegar, oil from the sun-dried tomatoes, extra-virgin olive oil, and dried oregano until well combined.
- Season with freshly ground black pepper to taste.
Assemble the Salad:
- Add the drained and rinsed chickpeas and white beans to the bowl with the vinaigrette.
- Add the quartered cherry tomatoes, diced bell peppers, sliced shallots, chopped olives, sun-dried tomatoes, artichoke hearts, halved mozzarella balls, and chopped parsley.
Toss and Serve:
- Gently toss all the ingredients together until evenly coated with the vinaigrette.
- Taste and adjust seasoning with additional salt and pepper if necessary.
- For optimal flavor, cover and refrigerate the salad for at least 1 hour before serving to allow the flavors to meld.

Notes

Preparation Time: 25 minutes

Total Time: 25 minutes (plus optional 1 hour chilling time)

Serving Size: Serves 8

Yield: Approximately 8 cups

Cuisine: Mediterranean-Inspired

Course: Main Course, Salad

Nutrition Information (per serving):

Calories: 656
Total Fat: 41g
- Saturated Fat: 11g
Cholesterol: 68mg
Sodium: 1629mg
Total Carbohydrates: 46g
- Dietary Fiber: 12g
- Sugars: 11g
Protein: 30g

Featured Image: A vibrant bowl of Dense Bean Salad showcasing a colorful mix of beans, cherry tomatoes, bell peppers, olives, and mozzarella balls, garnished with fresh parsley.

Additional Notes:

This salad can be customized with your preferred beans, vegetables, and proteins.
For a vegetarian version, omit any meat additions.
The flavors develop further after chilling, making it an excellent option for meal prep.
Store in an airtight container in the refrigerator for up to 5 days.