Dense Bean Salad
This Dense Bean Salad is a TikTok sensation for a reason. It is a flavorful, protein-packed dish that’s perfect for meal prep or a healthy side. It’s loaded with hearty black beans, chickpeas, and kidney beans for plant-based protein. Sweet corn, crisp bell peppers, and red onion add vibrant color and crunch. The tangy red wine vinaigrette ties it all together with a zesty, savory flavor. This salad is easy to make, high in fiber, and full of nutrients. It’s a satisfying, wholesome option that’s ideal for busy days or a quick, healthy meal!
This Dense Bean Salad is incredibly versatile. Enjoy it as a light meal, a side dish, or a protein-packed snack. Add it to tacos, wraps, or grain bowls for extra flavor and nutrients. It’s high in protein and fiber, helping you feel full and energized. The beans provide plant-based protein, while the vegetables add vitamins and antioxidants. It’s low in fat and filled with heart-healthy ingredients. Perfect for a balanced diet and busy lifestyles!
Why You’ll Love This Dense Bean Salad
- Effortlessly Delicious: Seriously, it’s so easy to throw together and the flavors are simply.
- Perfectly Customizable: Don’t like red onion? Swap it for scallions! Want more heat? Add a pinch of red pepper flakes. The possibilities are endless!
- A Nutritional Powerhouse: Loaded with protein, fiber, vitamins, and minerals, this salad is a feel-good food that actually tastes amazing.
- Ideal for Meal Prep: Make it ahead of time and enjoy quick and healthy meals throughout the week.
- A Crowd-Pleaser: This salad is perfect for potlucks, picnics, and barbecues, guaranteed to impress even the pickiest eaters.
Dense Bean Salad
Ingredients
- 1 can black beans, drained and rinsed (15 oz)
- 1 can chickpeas, drained and rinsed (15 oz)
- 1 can kidney beans, drained and rinsed (15 oz)
- 1 can corn
- 1 cup bell peppers (red, yellow, or green), diced
- ½ cup red onion, finely chopped
For the Red Wine Vinaigrette:
- ¼ cup olive oil
- 3 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 tsp honey
- ½ tsp garlic powder
- pinch salt
- pinch black pepper
Instructions
- Prepare the Salad: In a large mixing bowl, combine black beans, chickpeas, kidney beans, corn, diced bell peppers, and red onion. Toss gently to mix.
- Make the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, honey, garlic powder, salt, and pepper until blended.
- Combine: Pour the vinaigrette over the salad and toss until everything is evenly coated.
- Chill: Cover and refrigerate for at least 30 minutes to allow the flavors to combine.
- Serve: Enjoy as a side dish, light meal, or snack. Perfect for meal prep.
Notes
Cherry or Grape Tomatoes, Corn, Parsley, Cilantro, Avocado
If you enjoyed this recipe, here are some other delicious side dishes and hearty options to try:
- Sweet Potato Steak Fries – Crispy on the outside, tender on the inside, these fries are the perfect savory-sweet snack or side dish.
- Roasted Brussels Sprouts and Sweet Potatoes – A flavorful blend of caramelized Brussels sprouts and roasted sweet potatoes that’s packed with nutrients.
- Breakfast Potatoes – Golden and crispy, these seasoned breakfast potatoes pair well with any meal.
- Sweet Potato Breakfast Potatoes – A sweet and savory twist on classic breakfast potatoes, perfect for any time of day.
- Ground Chicken Chili – Hearty and flavorful, this lean chicken chili makes a cozy, satisfying pairing for any side.