Simple ingredients come together in this dense bean salad for a dish that is both nourishing and delicious. This recipe is even better on day two so it makes it perfect for meal prep lunches!
With a background in science and nutrition, I love recipes that deliver both flavor and staying powder. Beans provide plant based protein, fiber and complex carbohydrates, making them an idea foundation for a balanced salad. This dense bean salad is the kind of recipe that not only tastes great but also works hard to keep you full and satisfied.
reasons you'll love this dense bean salad
- Quick + Easy - This simple recipe comes together in 5-10 minutes.
- Balanced - a mix of protein, fiber and veggies make this a balanced, filling meal!
- Meal Prep Friendly - Tastes even better on days 2 and 3!
Ingredients for Dense Bean Salad
- Canned Beans: I use chickpeas and cannellini beans. You can use any variety of bean in this recipe, I think these just pair quite well with the veggies.
- Vegetables: cucumber, tomatoes, bell pepper, red onion, garlic and parsley.
- Feta cheese: other options are fresh mozzarella balls, halloumi or goat cheese work as well.
- Olives: black, green or kalamata olives work, it just depends on your personal preferences.
- Extra virgin olive oil: this is used in the dressing, you can use avocado oil if you prefer.
- Honey: the sweetener in the dressing, maple syrup works well too.
- Apple Cider Vinegar: champagne vinegar also works very well.
- Dijon mustard: I do think Dijon is your best bet, but whole grain mustard is also a good option.
- Spices: Italian seasoning, salt and pepper.
How to make this Dense Bean Salad Recipe
- Drain and rinse the beans. Pat them dry so your salad isn't soggy. Add to a big salad bowl.
- Add the chopped cucumber, tomatoes, bell pepper, red onion, chopped parsley and feta cheese.
- Make the dressing by combining olive oil, honey, apple cider vinegar, dijon, garlic, Italian seasoning, salt and pepper. Whisk until completely combined.
- Pour over the salad, toss to coat. Enjoy!
How to Store Bean Salad
- Fridge: Store in an airtight container in the refrigerator. This salad is best enjoyed within 3-4 days.
- Freezer: this isn't a salad you want to freeze. The texture of the beans and vegetables will change.
Dense Bean Salad Q&A
Beans that hold their shape well are chickpeas, cannellini, or great norther beans, black beans, kidney beans and pinto beans.
Yes, rinse the beans well until the water runs clear. Then pat to dry or set them aside on a dish towel. If you don't let them dry the salad will be quite soggy.
Vegetables that give a nice crunch are radishes, snap peas and carrots. If you want to switch up the flavor profile you can swap the parsley for another herb such as dill, cilantro or basil.
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Dense Bean Salad Recipe
Ingredients
Salad Ingredients
- 1 15 ounce can chickpeas , drained, rinsed and patted dry
- 1 15 ounce can cannellini beans , drained, rinsed and patted dry
- 1 cup finely chopped cucumber
- 1 cup chopped tomatoes
- ½ cup celery , chopped
- ½ cup red bell pepper , chopped
- 4 ounce can black olives , drained and rinsed
- ½ cup feta cheese
- ¼ cup red onion , finely chopped
- ¼ cup loosely packed parsley , chopped
Dressing
- ¼ cup extra virgin olive oil
- 1 tablespoon honey
- 2 teaspoons apple cider vinegar
- 1 teaspoon dijon
- 1 teaspoon minced garlic
- ½ teaspoon Italian seasoning
- salt and pepper to taste
Instructions
- Drain and rinse the beans, then pat them dry to prevent excess moisture.
- Add them to a large bowl along with the cucumber, tomatoes, bell pepper, red onion, parsley, feta, and black olives.
- In a small bowl or jar whisk together the olive oil, honey, vinegar, Dijon, garlic, Italian seasoning, salt and pepper until smooth.
- Pour the dressing over the salad, toss to coat and serve.
Nutrition Information
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Hi, I'm Annie. With a Bachelor of Science degree, a minor in nutrition and nearly 20 year of both classical training, and self-taught experience, I've spent my career proving that home cooking can be practical, delicious and inspiring. What started in 2013 as one food blog has grown into a full-time business. Today, my husband Clayton and I run five food websites that connect with millions of home cooks every month.
When I'm not in the kitchen or behind the camera, I'm using fueling my love of travel, or chasing down new ideas that keep food fun and fresh.
