Go Back
+ servings
Dense Bean Salad

Vibrant Dense Bean Salad for Easy Healthy Meal Prep

A colorful, protein-packed dense bean salad that's perfect for healthy meal prep and bursting with flavor.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Southwest
Calories: 200

Ingredients
  

For the Salad
  • 1 can Black Beans drained and rinsed
  • 1 can Chickpeas drained and rinsed
  • 1 can Kidney Beans drained and rinsed
  • 1 cup Corn Kernels fresh, canned, or thawed frozen
  • 1 cup Red Bell Pepper diced
  • 1 cup Yellow/Orange Bell Pepper diced
  • 0.5 cup Red Onion finely chopped
  • 1 whole Jalapeño finely chopped, optional
  • 0.5 cup Fresh Cilantro chopped
For the Vinaigrette
  • 0.25 cup Olive Oil
  • 2 tablespoons Lime Juice or lemon juice
  • 1 teaspoon Ground Cumin optional
  • 1 teaspoon Chili Powder to taste
  • 0.5 teaspoon Salt to taste
  • 0.5 teaspoon Black Pepper to taste

Equipment

  • mixing bowl
  • colander
  • whisk
  • Chopping Knife

Method
 

Step-by-Step Instructions for Dense Bean Salad
  1. Begin by draining and rinsing the black beans, chickpeas, and kidney beans thoroughly in a colander. Combine the rinsed beans in a large mixing bowl.
  2. Next, incorporate the corn kernels into the mixing bowl with the beans, stirring gently to mix the ingredients.
  3. Dice the red bell pepper, yellow or orange bell pepper, and finely chop the red onion and jalapeño, transferring all to the mixing bowl.
  4. Stir in the freshly chopped cilantro and mix well to infuse its flavor throughout the salad.
  5. In a separate small bowl, whisk together the olive oil, lime juice, ground cumin, chili powder, salt, and black pepper.
  6. Pour the prepared dressing over the bean and vegetable mixture, toss gently, cover, and refrigerate for at least 30 minutes before serving.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 300mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 10IUVitamin C: 25mgCalcium: 6mgIron: 15mg

Notes

The flavors deepen over time, making it a perfect meal prep dish. Adjust jalapeño and chili powder according to your heat tolerance.

Tried this recipe?

Let us know how it was!