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Ultimate Dense Bean Salad for Easy Meal Prep

Close-up of a white bowl filled with a colorful dense bean salad featuring kidney beans, cucumber, and red pepper.
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This hearty, high protein salad uses canned beans and a zesty vinaigrette. It is a satisfying, filling lunch idea perfect for make ahead meal prep.

Ingredients

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  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 cup chopped cucumber
  • 1 cup chopped red bell pepper
  • 1/2 cup finely chopped red onion
  • 1/4 cup chopped fresh parsley
  • For the Zesty Vinaigrette:
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. Combine the rinsed and drained black beans, kidney beans, and chickpeas in a large mixing bowl.
  2. Add the chopped cucumber, red bell pepper, red onion, and fresh parsley to the bowl with the beans.
  3. Prepare the vinaigrette: In a small jar with a tight-fitting lid, combine the olive oil, red wine vinegar, Dijon mustard, oregano, garlic powder, salt, and pepper.
  4. Secure the lid on the jar and shake well until the dressing emulsifies.
  5. Pour the vinaigrette over the bean and vegetable mixture.
  6. Gently toss all ingredients until everything is evenly coated with the dressing.
  7. Cover the bowl and refrigerate for at least 1 hour before serving to allow the flavors to combine. This is key for a satisfying salad.
  8. Stir the salad again before serving. Store leftovers in an airtight container in the refrigerator for up to 4 days.

Notes

  • This recipe works well with any combination of canned beans you prefer; feel free to substitute cannellini beans for a different texture.
  • For a Mediterranean bean salad variation, add 1/2 cup of halved Kalamata olives or marinated artichoke hearts.
  • This salad is excellent served cold or at room temperature, making it a perfect potluck bean salad addition.

Nutrition

Find it online: https://dishicious.com/dense-bean-salad-filling-lunch-idea/