Dense Bean Salad with Fresh Herbs

Craving something fresh, filling, and full of flavor? This Dense Bean Salad with Fresh Herbs is just what you need! The term “Dense Bean” is not a specific type of bean but rather a descriptive term. In this context, “dense” refers to the rich and hearty nature of the dish, as it is packed with various types of beans that are filling and nutritious. The combination of chickpeas, black beans, and kidney beans makes the salad “dense” in texture, flavor, and protein content, providing a substantial meal.

Dense Bean Salad Recipe with Fresh Herbs

Here’s a detailed list of ingredients for a basic Dense Bean Salad with Fresh Herbs:

Ingredients for Dense Bean Salad:

Beans:

• 1 cup chickpeas (canned or cooked from dried)
• 1 cup kidney beans (canned or cooked from dried)
• 1 cup black beans (canned or cooked from dried)
• 1 cup green beans (trimmed and chopped)

Vegetables:

• 1 cup cherry tomatoes (halved)
• 1 cup cucumber (diced)
• 1/2 cup red onion (finely chopped)
• 1/2 cup bell peppers (diced, any color)

Fresh Herbs:

• 1/4 cup fresh parsley (chopped)
• 1/4 cup fresh basil (chopped)
• 2 tablespoons fresh cilantro (chopped)

Dense Bean Salad Dressing:

• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice (or white wine vinegar)
• 1 tablespoon Dijon mustard
• 1 tablespoon honey (or maple syrup)
• 1 clove garlic (minced)
• Salt and black pepper to taste

Step by Step Instructions

Prepare the Beans:

• If using canned beans: Drain and rinse the chickpeas, kidney beans, and black beans thoroughly under cold water.
• If using dried beans: Cook according to the package instructions, then let them cool to room temperature.

Cook the Green Beans:

• Bring a medium pot of water to a boil.
• Add the chopped green beans and cook for 3-4 minutes until they are tender-crisp.

• Drain the green beans and immediately transfer them to a bowl of ice water to stop the cooking process. After a few minutes, drain them again and set aside.

Combine the Salad Ingredients:

• In a large mixing bowl, combine the chickpeas, kidney beans, black beans, and cooked green beans.
• Add the cherry tomatoes, cucumber, red onion, and bell peppers to the bowl.

Make the Dressing:

• In a small bowl or jar, whisk together 1/4 cup extra virgin olive oil, 2 tablespoons lemon juice (or white wine vinegar), 1 tablespoon Dijon mustard, 1 tablespoon honey (or maple syrup), and 1 minced garlic clove.
• Season with salt and black pepper to taste. Adjust the seasoning if necessary.

Dress the Salad:

• Pour the dressing over the bean and vegetable mixture.
• Toss gently to ensure that all the ingredients are evenly coated with the dressing.

Add Fresh Herbs:

• Fold in 1/4 cup chopped fresh parsley, 1/4 cup chopped fresh basil, and 2 tablespoons chopped fresh cilantro.
• Mix gently to distribute the herbs throughout the salad.

Add Optional Ingredients (if desired):

For additional flavor and texture, you can include diced avocado, sliced Kalamata olives, and/or crumbled feta cheese.

Chill and Serve:

• Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.
• Serve chilled or at room temperature.

Tips:

• Adjust the seasoning to your taste, adding more salt, pepper, or herbs as desired.
• This salad can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors improve as it sits, making it a great make-ahead option for meals and gatherings.

Popular Dense Bean Salad Recipes:

• Mediterranean Bean Salad: Combine chickpeas, kidney beans, cherry tomatoes, cucumbers, red onion, and Kalamata olives. Dress with a mix of olive oil, lemon juice, oregano, and feta cheese.
• Southwestern Bean Salad: Mix black beans, corn, bell peppers, red onion, and avocado. Toss with a dressing made from lime juice, cumin, and cilantro.
• Three-Bean Salad: Use a mix of green beans, kidney beans, and garbanzo beans. Add diced onions, bell peppers, and a tangy vinaigrette with fresh herbs.