High-Protein Vegan Dense Bean Salad
Looking for a seriously satisfying vegan dense bean salad that’s packed with plant-based power and doesn’t taste like rabbit food? This vibrant salad is loaded with protein, fiber, and flavor, making it perfect for busy weeknights, easy lunches, or potlucks. It’s hearty, colorful, and comes together in a snap
Equipment
- Large bowl
- Small Bowl or Jar with Lid
- Whisk
- Knife
- Cutting Board
- Measuring Cups
- Measuring spoons
- Colander
Ingredients
What You’ll Need
- 1 15-ounce can Chickpeas (Garbanzo Beans), rinsed and drained
- 1 15-ounce can Black Beans, rinsed and drained
- 1 15-ounce can Kidney Beans, rinsed and drained (Or try Edamame)
- 1 cup Corn frozen (thawed) or fresh kernels
- 1 medium Red Bell Pepper finely diced
- ½ English Cucumber diced
- ¼ cup Red Onion finely diced
- ½ cup Fresh Parsley chopped
- ¼ cup Fresh Cilantro chopped (optional, but lovely!)
For the Simple Vinaigrette:
- ¼ cup extra virgin Olive Oil
- 2 tablespoons Apple Cider Vinegar or lemon juice
- 1 teaspoon Maple Syrup or Agave optional, for balance
- 1 teaspoon Dijon Mustard
- ½ teaspoon Garlic Powder
- Salt & Black Pepper to taste
Instructions
- Combine Salad Ingredients: In a large bowl, gently combine the rinsed and drained chickpeas, black beans, kidney beans (or edamame), corn, diced red bell pepper, cucumber, and red onion. Add the chopped fresh parsley and cilantro (if using).
- Whisk the Dressing: In a small bowl or jar, whisk together the olive oil, apple cider vinegar (or lemon juice), maple syrup/agave (if using), Dijon mustard, garlic powder, salt, and pepper until well combined. Taste and adjust seasoning.
- Dress and Toss: Pour the dressing over the bean and veggie mixture. Toss gently until everything is evenly coated.
- Chill (Optional but Recommended): For the best flavor, cover the salad and refrigerate for at least 30 minutes (or up to a few hours) before serving to allow flavors to meld.
Notes
Feel free to swap beans (lentils, white beans) or veggies (celery, carrots, tomatoes). Consider adding cooked quinoa, toasted seeds/nuts, olives, or a pinch of red pepper flakes. Rinsing beans is crucial. Chilling for at least 30 minutes enhances flavor. Store leftovers in the fridge for 3-4 days. Freezing is not recommended. Creamier vegan dressings (tahini or cashew-based) also work well.
