This bean salad recipe is loaded with a variety of beans, fresh vegetables, and a zesty dressing for a healthy, high-fiber meal. Wonderful as a satisfying side, veggie main course, or meal prep dish that’s filled with flavor and texture!
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Dense Bean Salad Recipe
Description
This bean salad recipe is loaded with a variety of beans, fresh vegetables, and a zesty dressing for a healthy, high-fiber meal. Wonderful as a satisfying side, veggie main course, or meal prep dish that's filled with flavor and texture!
Ingredients
For the Dressing
Instructions
Video
- Add chopped onions to a small bowl and cover with cold water. Set aside for 5 minutes, drain, and then rinse. This step helps to remove some of the “raw” flavor of the onion so that it does not overpower the salad.
- Meanwhile, in the bottom of a large bowl, whisk together the vinegar, olive oil, mustard, salt, and pepper. Taste the dressing and then adjust with more salt/pepper. If the dressing tastes too abrasive, whisk in 1 to 2 teaspoons of honey or maple syrup to balance out the vinegar.
- Add the beans, drained onion, cucumber, parsley, capers, and dried oregano. Toss well, cover, and chill in the refrigerator for at least 1 hour to allow the beans to marinate in the dressing.
- The salad will keep stored in an airtight container in the fridge for up to 4 days.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 135kcal
- % Daily Value *
- Total Fat 6.3g10%
- Saturated Fat 0.8g4%
- Sodium 343.5mg15%
- Total Carbohydrate 16g6%
- Dietary Fiber 4.3g18%
- Sugars 3.2g
- Protein 4.7g10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Storing: Store bean salad in an airtight container in the fridge for up to 4 days.
- Beans: We have used chickpeas, black beans, and pinto beans. You can use these or other cooked or canned beans for the salad.
- Fresh herbs: Parsley is classic in this salad, but other fine herbs work nicely, too. Try basil, mint, dill, cilantro, or tarragon. Use slightly less tarragon than specified in the recipe above due to its stronger flavor.
- Dried herbs: I enjoy dried oregano in this salad, but other herb blends will work nicely. Try an Italian, Mediterranean, or French dried spice blend (like Herbes de Provence).
- Honey/maple syrup: Depending on the vinegar you use, you might find the dressing a little too vinegary. To balance the vinegar out, simply whisk in a little sweetener like honey or maple syrup.
