Go Back
+ servings
Dense Bean Salad

Hearty Dense Bean Salad Loaded with Flavor and Nutrients

This Dense Bean Salad is a vibrant, nutrient-packed dish featuring a medley of beans and fresh vegetables, perfect for meal prep.
Prep Time 30 minutes
Chilling Time 30 minutes
Total Time 1 hour
Servings: 4 servings
Course: Salad
Cuisine: Mexican
Calories: 250

Ingredients
  

For the Base
  • 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 from frozen
For the Veggies
  • 1 Red Bell Pepper diced
  • 1 Yellow/Orange Bell Pepper diced
  • 1 Red Onion finely diced
  • 1 Jalapeño seeded and diced
  • 1/4 cup Fresh Cilantro chopped
For the Dressing
  • 1/4 cup Olive Oil extra virgin for best flavor
  • 2 tablespoons Lime Juice
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Chili Powder
  • to taste Salt adjust to taste
  • to taste Black Pepper adjust to taste

Equipment

  • Mixing Bowl
  • colander
  • small bowl
  • whisk

Method
 

Step-by-Step Instructions
  1. Begin by draining and rinsing the black beans, chickpeas, and kidney beans under cold water in a colander. Transfer into a large mixing bowl.
  2. Incorporate the corn into the bowl with the beans and stir gently.
  3. Dice the red and yellow bell peppers, and finely chop the red onion and jalapeño. Add to the bean mixture.
  4. Chop the fresh cilantro and sprinkle it into the salad, tossing everything lightly.
  5. In a small bowl, whisk together the olive oil, lime juice, cumin, chili powder, salt, and black pepper until well mixed.
  6. Pour the dressing over the salad mixture and gently toss until well-coated. Cover and refrigerate for at least 30 minutes.
  7. Before serving, stir the salad to redistribute the dressing and enjoy chilled.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2.5gMonounsaturated Fat: 5gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 3mg

Notes

Allow the salad to sit in the fridge for at least 30 minutes to enhance flavor. Store leftovers in an airtight container for up to 4-5 days.

Tried this recipe?

Let us know how it was!