Description
Hearty dense bean salad brings Mediterranean charm to your plate, blending robust legumes with zesty herbs and tangy dressing. Balanced flavors and nutritious ingredients make this simple dish a delightful companion for lunch or dinner, inviting you to savor each wholesome bite.
Ingredients
Scale
Beans and Legumes:
- 1 (15-ounce/425 grams) can chickpeas, drained and rinsed
- 1 (15-ounce/425 grams) can black beans, drained and rinsed
- 1 (15-ounce/425 grams) can kidney beans, drained and rinsed
Fresh Vegetables and Herbs:
- 1 cup cherry tomatoes, halved
- ½ cup red bell pepper, diced
- ½ cup red onion, finely chopped
- ¼ cup fresh parsley or cilantro, chopped
- 1 garlic clove, minced
Dressing and Seasonings:
- ¼ cup olive oil
- 2 tablespoons red wine vinegar (or lemon juice)
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (or maple syrup for vegan)
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cumin (optional, for warmth)
- ¼ cup crumbled feta cheese (optional)
Instructions
- Meticulously drain and thoroughly rinse each variety of bean under cool running water, ensuring all canning liquid is removed.
- Transfer the cleansed beans into a spacious mixing vessel, creating a colorful medley of chickpeas, black beans, and kidney beans.
- Dice the cherry tomatoes into halves, slice bell peppers into thin uniform strips, and finely chop red onions to enhance the salad’s textural complexity.
- Sprinkle freshly chopped parsley across the bean mixture, allowing the vibrant green herbs to intermingle with the legumes.
- Prepare the zesty dressing by combining robust olive oil with tangy red wine vinegar in a separate smaller bowl.
- Incorporate Dijon mustard for a subtle sharp undertone, then drizzle honey to balance the acidic components.
- Mince fresh garlic cloves and add them to the liquid mixture, creating an aromatic base for the dressing.
- Season the dressing with a precise blend of salt, freshly ground black pepper, and optional ground cumin for an extra layer of warmth.
- Whisk the dressing ingredients vigorously until they emulsify into a smooth, well-integrated vinaigrette.
- Pour the dressing over the bean and vegetable mixture, gently folding to ensure every ingredient is evenly coated.
- Allow the salad to marinate for 15-20 minutes, enabling the flavors to meld and intensify before serving.
Notes
- Choose fresh, firm beans without blemishes to ensure the best texture and flavor in your salad.
- Rinse canned beans thoroughly to reduce sodium content and remove any metallic taste that might affect the dish.
- Consider soaking dried beans overnight for a more tender and digestible salad if you prefer using unprocessed legumes.
- Customize the bean mix by substituting or adding different varieties like cannellini, navy, or edamame to suit personal preferences or dietary needs.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch, Snacks
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 250
- Sugar: 4g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 5mg