A refreshing dense bean salad recipe that's quick and affordable. Plus it's loaded with fiber, protein and iron!
J first introduced me to this recipe, it's a delicious and incredibly simple dish. Early in our relationship she would make a big batch of it and we'd take it on picnics or to the beach. Also, it's a great way to get a lot of beans and veggies into your diet! I started making this for my family and there were never any leftovers. You'll be surprised by how tasty this dense bean salad is and how much others will like it!
Benefits of Beans
- Lower mortality rates. People who eat beans live a longer life!
- High in protein and minerals.
- High in complex carbohydrates and fiber which can help control blood sugar levels
Why You'll Love this Recipe
- Easy, Simple, and Quick: Simple ingredients come together quickly to make this dish.
- Healthy: Beans are full of fiber and are associated with living longer.
- Tasty: Refreshing combination of flavors perfect for hot days.
This is one of those simple and easy recipes you might start having all the time. Goes well at any beach day, picnic, potluck, barbecue, as a meal prep, or just to be enjoyed whenever! It's an easy recipe to modify too, feel free to add other veggies and ingredients with confidence that it will still taste great. It's also a very healthy recipe, full of protein, fiber, and iron. Plus the lime and bell pepper contain vitamin C helping the iron absorb.
Ingredients
- Kidney, cannellini and chickpea beans
- Red onion
- Bell pepper
- English cucumber
- Cilantro or parsley
- Lime
This is a good base recipe for a dense bean salad but you can alter it by adding or swapping most ingredients. For example:
- Use different beans, like black beans or pinto beans
- Add broccoli
- Add olives
- Use apple cider vinegar instead of lime juice
Serving Suggestions
Pair this dense bean salad with any of the following recipes:
Other Refreshing Salads
Optional Toppings
- Tajín
- Vegan Bacon Bits
- Vegan Feta
- Sliced Avocado
We hope you enjoy this recipe. Remember, every step you take towards a plant-based lifestyle is something to be proud of. Whether you're vegan, trying to eat more plant-based meals, or just here for a delicious recipe -
thank you for being part of the journey with us!
Equipment
- 1 Large Bowl
Ingredients
- 1 16 oz can chickpea beans
- 1 16 oz can cannellini beans
- 1 16 oz can kidney beans
- ½ bell pepper diced
- ½ red onion diced
- ½ english cucumber diced
- ½ cup cilantro or parsley loosely packed
- 3 fresh limes juiced
- ½ tsp salt & pepper or to taste
Instructions
- Chop 1/2 bell pepper, 1/2 red onion, 1/2 english cucumber, 1/2 cup cilantro or parsley and place into a large bowl
- Drain and rinse 1 16 oz can chickpea beans, 1 16 oz can cannellini beans, 1 16 oz can kidney beans and place with chopped veggies
- Add juice of 3 fresh limes and ½ tsp salt & pepper to taste, mix together.
- Refrigerate for at least 1 hour to allow flavors to combine. Serve cold.
