Dense Bean Salad Recipe
A hearty, protein-packed bean salad that fuses vibrant vegetables with a simple, tangy dressing. Perfect as a main or side dish for lunch or dinner.
Equipment
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Large mixing bowl
- Strainer or colander
- Salad spinner for leafy greens (Optional)
- Small bowls for pre-measured seasonings (Optional)
Ingredients
Beans (canned, 15 oz each)
- 2 cans kidney, black, or cannellini, rinsed and drained
Bell pepper
- 1 cup chopped (any color)
Cucumber
- 1 cup chopped
Red onion
- ½ cup diced
Cherry tomatoes
- 1 cup halved
(Optional) Fresh corn kernels or roasted red peppers
- ½ cup for added sweetness or smoky flavor
Extra-virgin olive oil
- 3 tablespoons
Lemon juice or vinegar
- 2 tablespoons
Salt
- 1 teaspoon or to taste
Black pepper
- ½ teaspoon or to taste
Honey or maple syrup
- 1 teaspoon optional, for mild sweetness
(Optional) Chili flakes or minced garlic
- to taste
Instructions
Rinse & Drain the Beans
- If using canned beans, pour them into a strainer or colander and rinse under cool running water for about 30 seconds. Set aside to dry.
Chop the Vegetables
- Dice the bell peppers, cucumber, onions, and halve the cherry tomatoes into bite-size pieces.
Combine in a Bowl
- In a large mixing bowl, add the drained beans and chopped vegetables. Gently toss to distribute the colors and textures.
Make the Dressing
- In a small bowl, whisk together the olive oil, lemon juice (or vinegar), salt, pepper, and honey or maple syrup. Add chili flakes or minced garlic if desired.
Marinate
- Drizzle the dressing over the bean and vegetable mixture. Stir gently to coat everything. Let it sit for at least 10 minutes so the flavors can mingle.
Taste & Adjust
- Sample the salad and add more salt, pepper, acidity (lemon juice/vinegar), or sweetness as needed.
Serve or Store
- Enjoy immediately, or transfer to a covered container and chill in the refrigerator. The salad keeps well for 3–4 days, and the flavors often deepen if allowed to rest overnight.
Notes
- Layer Your Seasoning: Add small pinches of salt and pepper throughout the steps for even distribution.
- Optional Advanced Marinating: Let the beans soak in part of the dressing before combining them with vegetables to enhance flavor.
- Fresh Herbs Last: If adding herbs like cilantro or basil, mix them in at the end to prevent wilting.
- Storage Tips: Store in an airtight container in the refrigerator for up to 3–4 days. Be mindful of softening textures as it sits.
- Endless Variations: Stir in shredded chicken, feta cheese, avocado, or spices like cumin to customize the salad to your taste.
