Dense Bean Salad Recipe

Let’s set one thing straight: this isn’t your sad, soggy, cafeteria-style bean salad. This is a dense bean salad—the kind you bring to a potluck and people actually ask for the recipe. It’s hearty, punchy, protein-packed, and honestly? Kind of addicting.

It’s got bite. It’s got flavor. It’s got color. And best of all—it holds up for days in the fridge, getting better as the flavors meld. It’s perfect as a side, a meal-prep lunch, or a base for grilled protein. This isn’t a dainty, leafy green situation—it’s a salad with weight. One that crunches, fills you up, and makes you feel like you’ve done something good for your body (without chewing through a forest of kale).

Let’s get cooking.

---

Ingredients (serves 4–6):

• Cooked chickpeas – 1 can (400g), drained and rinsed

• Cooked kidney beans – 1 can (400g), drained and rinsed

• Cooked cannellini beans – 1 can (400g), drained and rinsed

• Red bell pepper – 1 small, diced

• Cucumber – 1 small, diced

• Red onion – 1/2 small, finely chopped

• Cherry tomatoes – 100g, halved

• Fresh parsley – 3 tbsp, finely chopped

• Crumbled feta – 100g (optional)

For the dressing:

• Olive oil – 3 tbsp

• Red wine vinegar – 2 tbsp

• Dijon mustard – 1 tsp

• Garlic – 1 clove, minced

• Honey – 1 tsp

• Salt – 1/2 tsp

• Black pepper – 1/4 tsp

---

Step-by-Step Instructions:

1. Prep the ingredients (10 minutes):
Dice the red bell pepper, cucumber, onion, and halve the tomatoes. Drain and rinse all the beans thoroughly—this helps remove excess sodium and gives you a cleaner flavor.

2. Make the dressing (2 minutes):
In a small bowl or jar, whisk together olive oil, red wine vinegar, mustard, garlic, honey, salt, and pepper. Shake or stir until emulsified.

3. Combine it all (3 minutes):
In a large bowl, add the chickpeas, kidney beans, cannellini beans, and all chopped veggies. Pour the dressing over and toss everything to coat. Fold in chopped parsley and feta, if using.

4. Chill or serve immediately:
Let it sit for 15–30 minutes if you have time—it gets better as it sits. Serve cold or at room temp.

5. Store like a boss:
Leftovers will keep in the fridge for up to 4 days. Stir before serving to redistribute the dressing.

---

Pro Tip:

This salad is a base—go wild with it. Add avocado, toss in olives, top with hard-boiled eggs, or throw in quinoa or bulgur to make it even denser. Want heat? Add chili flakes or a diced jalapeño. Want it creamy? Sub Greek yogurt for some of the oil in the dressing.