Description
Viral Dense Bean Salad is a fresh, hearty bean salad recipe made with chickpeas, cannellini beans, black beans, crunchy vegetables, feta, and a bright homemade dressing. This dense bean salad is perfect for meal prep, easy lunches, healthy side dishes, and flavorful make-ahead salads.
Ingredients
1 can chickpeas, drained and rinsed
1 can cannellini beans, drained and rinsed
1 can black beans, drained and rinsed
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1 red bell pepper, finely chopped
1/2 cup red onion, finely chopped
1/2 cup celery, finely chopped
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
1/4 cup olive oil
3 tablespoons red wine vinegar
2 tablespoons lemon juice
1 teaspoon Dijon mustard
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
Instructions
1. Rinse and drain the chickpeas, cannellini beans, and black beans well, then let them sit for a few minutes so excess water drains away.
2. Add the beans to a large mixing bowl with the diced cucumber, halved cherry tomatoes, chopped red bell pepper, chopped red onion, chopped celery, chopped parsley, and crumbled feta.
3. In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, black pepper, and crushed red pepper flakes until smooth.
4. Pour the dressing over the bean mixture and toss gently until everything is evenly coated.
5. Cover and refrigerate the salad for at least 30 minutes so the flavors can blend and deepen.
6. Toss once more before serving and adjust seasoning if needed with extra salt, lemon juice, or vinegar.
Notes
For the best texture, drain the beans very well before mixing them into the salad.
If you prefer a milder onion flavor, soak the chopped red onion in cold water for 10 minutes before adding it.
You can add avocado just before serving if you want an extra creamy finish.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 285
- Sugar: 4g
- Sodium: 520mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 15mg