What makes a dense bean salad?

A dense bean salad is packed with various beans, like chickpeas and black beans, combined with fresh veggies and herbs. This hearty mix offers a filling and nutritious meal. The beans provide protein and fiber, while the vegetables add crunch and vitamins. A tangy dressing ties everything together, making it both tasty and satisfying. Plus, it's versatile you can customize it with your favorite ingredients.

Why should you eat a dense bean salad today?

Eating a dense bean salad today boosts your nutrition effortlessly. Beans are rich in protein and fiber, keeping you full longer. They also help regulate blood sugar levels. Fresh vegetables add essential vitamins and minerals, supporting overall health. This salad is quick to prepare and perfect for meal prepping. It's a delicious way to enjoy a balanced, plant-based meal.

What are dense salads?

Dense salads are hearty dishes filled with substantial ingredients like beans, grains, and chopped vegetables. Unlike leafy salads, they focus on bulkier components that provide more sustenance. These salads often include proteins and complex carbohydrates, making them filling and nutritious. They're perfect for meal prepping and can be customized to suit various tastes and dietary needs.

What is the healthiest bean to put in a salad?

Chickpeas are among the healthiest beans to add to a salad. They're rich in protein and which promote satiety and digestive health. Theyiber, promoting satiety and digestive health. Chickpeas also provide essential nutrients like folate and iron. Their firm texture and mild flavor blend well with various ssalad ingredients. Including chickpeas in your salad enhances its nutritional profile and keeps you energized.

Mediterranean Dense Bean Salad – A Fiber-Rich Dish You’ll Love!

Ingredients

Scale

1 can (15 oz) garbanzo beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1/2 red onion, diced
1/2 English cucumber, diced
1 bell pepper (red, yellow, or orange), diced
1/3 cup Kalamata olives, sliced
1/3 cup vegan feta cheese, crumbled
1/4 cup fresh parsley, chopped
3 tbsp extra virgin olive oil
2 tbsp lemon juice
1 tbsp maple syrup
1 tsp Dijon mustard
1 clove garlic, minced
1/2 tsp dried oregano
Salt to taste

Instructions

Drain, rinse, and dry the garbanzo and kidney beans to help the dressing adhere better.
Dice the red onion, cucumber, bell pepper, and olives into bite-sized pieces.
In a small bowl, whisk together olive oil, lemon juice, maple syrup, Dijon mustard, minced garlic, oregano, and salt until well blended.
In a large bowl, combine beans, chopped vegetables, olives, and crumbled feta.
Pour the dressing over the salad and toss well to coat all ingredients evenly.
Let the salad marinate for at least 15 minutes before serving for enhanced flavor.

Notes

For the best taste, let the salad sit for at least 30 minutes before serving. Store in the fridge for up to 4 days.

Author: Anna Gomez
Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Salad
Method: No Cook
Cuisine: Mediterranean
Diet: Vegan

Nutrition

Serving Size: 1 cup
Calories: 320
Sugar: 4g
Sodium: 450mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 36g
Fiber: 9g
Protein: 12g
Cholesterol: 0mg

Keywords: bean salad, Mediterranean salad, healthy, vegan, high protein