This dense bean salad recipe is full of flavor and is a good source of protein and fiber for a hearty side dish that will keep you full for hours.
I love a good salad, but if you are looking for a non-lettuce based one, this bean salad may be just the ticket. I'm using three beans; however, you can adapt this to your favorites, changing them up, adding, subtracting, it's that easy. Plus, this kind of salad really fills you up with fiber and protein for a great side dish or meal.
Ingredients
- chickpeas
- black beans
- pinto beans
- mini cucumbers
- red onion
- grape tomatoes
- fresh flat-leaf parsley
- feta cheese (4 oz)
- fresh lemon juice
- extra virgin olive oil
- hot honey
- lemon zest
- dried thyme leaves
- salt and black pepper
How to Make a Dense Bean Salad
Choose your beans. I'm using canned beans, so they need to be drained and rinsed first.
Combine the beans in a large bowl and add in whatever vegetables and herbs you like.
Add a dressing. I made a fresh citrus vinaigrette; however, you could use different kinds of vinegar instead of lemon juice or a simple bottled dressing if you prefer.
Options and Substitution Ideas
- Mix up the types of beans. You can use kidney beans, fava beans, or other white beans like northern beans, navy beans, or cannellini beans.
- Add or change up the vegetables. Try sweet bell peppers, hot peppers, celery, corn, sweet onion, or green onions.
- Add in chopped avocado, artichokes, olives, capers, nuts, or berries.
- Add in different fresh herbs. You can't go wrong. Fresh dill, basil, or even mint would be tasty.
- Add in a different cheese or skip it altogether. Crumbled blue cheese would be great, or little cubes of a softer cheese would be another good idea.
- Add more protein, such as grilled chicken or shrimp.
- Make a dressing with red wine vinegar or apple cider vinegar. Or use a bottled dressing.
Mix it altogether and set it covered in the fridge until you are ready to serve it.
This delicious, dense bean salad tastes just as good, maybe even better, the next day.
More Great Bean Recipes
Dense Bean Salad
Ingredients
- 2 cans chickpeas (15.5 oz)
- 1 can black beans (15.5 oz)
- 1 can pinto beans (15.5 oz)
- 2 cups diced mini cucumbers Seedless Peruvian
- 1/2 cup diced red onion
- 2 cups mini tomatoes or grape tomatoes cut up
- 2 tablespoons chopped fresh flat leaf parsley
- 1 cup crumbled Feta cheese (4 oz)
Dressing
- 1/2 cup fresh lemon juice approx. 3 lemons
- 1/2 cup extra virgin olive oil
- 1 tablespoon hot honey
- 1 tablespoon lemon zest approx. 1 lemon
- 1/2 teaspoon dried thyme leaves
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Drain and rinse the beans.
- In a large mixing bowl, combine all the beans with the cucumbers, onion, tomatoes, and parsley.
- In a small mixing bowl, whisk together lemon juice, olive oil, lemon zest, hot honey, thyme, salt, and pepper.
- Pour the dressing over the bean mixture and toss well.
- Add the feta cheese and mix.
- Transfer to a serving bowl. Cover and refrigerate until ready to serve.
- Store the salad in an airtight container for up to one week.
Nutrition
Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although attempts have been made to provide accurate nutritional information, these figures are only estimates.
Cindy B
Made this yummy recipe today using zucchini from the garden instead of cucumbers. Tx much. Delicious! Hot honey was a nice addition.
Patti Estep
Thanks Cindy. I love the idea of adding zucchini, especially this time of year.