Description
A hearty and flavorful dense bean salad packed with protein, fiber, and fresh vegetables. Perfect for meal prep or a quick, nutritious meal.
Ingredients
Scale
- 1 cup black beans (canned or cooked)
- 1 cup kidney beans (canned or cooked)
- 1 cup chickpeas (canned or cooked)
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, diced
- 1/2 cup cucumber, chopped
- 1/4 cup fresh parsley, chopped
- For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Rinse and drain all beans if using canned.
- In a large mixing bowl, combine black beans, kidney beans, chickpeas, cherry tomatoes, red onion, cucumber, and parsley.
- In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper.
- Pour the dressing over the salad and toss until evenly coated.
- Serve immediately or refrigerate for a few hours to allow the flavors to meld.
Notes
- Use low-sodium canned beans to reduce sodium content.
- Feel free to add protein like grilled chicken or hard-boiled eggs for variation.
- Store in the fridge for up to 5 days in an airtight container.
- Prep Time: 10 minutes
- Cook Time: None
- Category: Salad
- Method: No-cook
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 3g
- Sodium: 200mg (varies with canned beans)
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7.5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Dense bean salad, protein-packed salad, fiber-rich recipes, easy meal prep