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Dense Bean Salad

Vibrant Dense Bean Salad: A Hearty, Flavor-Packed Delight

This Dense Bean Salad is a colorful blend of beans, vegetables, and zesty dressing, perfect for a nourishing vegan meal.
Prep Time 30 minutes
Chilling Time 30 minutes
Total Time 1 hour
Servings: 4 servings
Course: Salad
Cuisine: Southwest
Calories: 250

Ingredients
  

For the Base
  • 1 cup Black Beans cooked and cooled
  • 1 cup Chickpeas cooked and cooled
  • 1 cup Kidney Beans cooked and cooled
  • 1 cup Corn Kernels fresh, canned, or frozen
For the Vegetables
  • 1 medium Red Bell Pepper
  • 1 medium Jalapeño adjust for spice preference
  • 1 medium Red Onion
  • 1/4 cup Fresh Cilantro can substitute parsley
For the Dressing
  • 1/4 cup Olive Oil or avocado oil
  • 2 tablespoons Lime Juice or lemon juice
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Chili Powder or paprika for milder flavor
Seasoning
  • 1 teaspoon Salt
  • 1/2 teaspoon Black Pepper

Equipment

  • mixing bowl
  • Whisk
  • cutting board
  • Knife
  • airtight container

Method
 

Step-by-Step Instructions
  1. Drain and rinse the black beans, chickpeas, and kidney beans under cold water for about 30 seconds. Combine them in a large mixing bowl.
  2. Add the corn kernels to the bean mixture. If using frozen corn, thaw under running water.
  3. Dice the red bell pepper and finely chop the red onion. Add them to the bowl and toss gently.
  4. Seed and dice the jalapeño. Add it and the chopped cilantro to the bowl.
  5. In a separate bowl, whisk together the olive oil, lime juice, ground cumin, chili powder, salt, and black pepper until smooth.
  6. Pour the dressing over the salad and toss to coat. Cover and refrigerate for at least 30 minutes.
  7. After chilling, give the salad a gentle stir and serve.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 200mgPotassium: 500mgFiber: 8gSugar: 3gVitamin A: 15IUVitamin C: 30mgCalcium: 4mgIron: 15mg

Notes

For added creaminess, consider adding diced avocado right before serving. Keep leftovers in an airtight container for up to 4-5 days.

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