Dense Bean Salad Recipe
Add Preferred SourceDense Bean Salad has taken over TikTok and social media, and for good reason—it’s fresh, flavorful, and packed with protein. Chickpeas and pinto beans add heartiness, while crunchy bell peppers, red onion, and cucumber bring texture. Briny Kalamata olives, creamy feta, and a zesty lemon dressing tie everything together.
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When I need a fresh and easy side dish, this Mediterranean bean salad is my go-to for family dinners, gatherings, or meal prep. With simple ingredients, it comes together fast and stays great in the fridge. I keep seeing it all over Instagram, and I get why—it’s colorful, satisfying, and perfect for making ahead.
Ingredients You’ll Need
You’ll need all the ingredients shown in the photograph below.
How to Make Dense Bean Salad with Step-By-Step Instructions
Scroll down for the full recipe card containing a full printable recipe and measurements in both US customary and metric units.
If you follow my simple steps, you’ll have a fresh and flavorful bean salad in no time.
Prep the Vegetables
Start by dicing the red onion, yellow and red bell peppers, and English cucumber into small, even pieces. This helps blend all the flavors and ensures every bite is balanced.
Slice the Kalamata olives and roughly chop the fresh parsley.
Combine the Salad Ingredients
In a large mixing bowl, add the chickpeas and pinto beans. Make sure they’re well-drained and patted dry so the dressing sticks better.
Toss in the chopped vegetables, sliced olives, crumbled feta, and parsley. Give everything a quick mix to distribute the ingredients evenly.
Make the Dressing
In a small bowl or a jar with a lid, combine the olive oil, lemon juice, maple syrup, Dijon mustard, minced garlic, salt, pepper, and oregano.
If using a jar, screw the lid on tight and shake until the dressing is fully blended. If whisking by hand, mix until everything is smooth and well combined.
Toss Everything Together
Pour the dressing over the salad, making sure to drizzle it evenly across the top. Use a large spoon or tongs to toss everything together, coating all the ingredients with the dressing.
Let the salad sit for at least 10–15 minutes to allow the flavors to meld.
Serve or Store
You can serve the salad right away, but it tastes even better after a little time in the fridge.
If you’re making it ahead, store it in airtight containers or mason jars for easy grab-and-go meals. Just give it a quick stir before serving to redistribute the dressing.
Recipe Variations
We’ve kept this a vegetarian version but if you’d like a high protein version, add grilled chicken, shrimp or salami. For a spicy kick, add diced jalapeños or a pinch of red pepper flakes for some heat. Swap lemon juice for balsamic vinegar or add a splash of red wine vinegar for more tang.
Recipe Notes and Expert Tips
Here are a few simple ways to make sure your salad turns out fresh, flavorful, and perfectly balanced.
- Beans: Don’t have chickpeas? Use a combination of beans like great Northern beans, cannellini beans, kidney beans, or black beans, they’ll work perfectly and are an excellent source of fiber.
- Dry the Beans Well: After rinsing, pat the chickpeas and pinto beans dry with a paper towel so the dressing doesn’t get watered down.
- Chop Everything Evenly: Keeping the veggies roughly the same size helps blend the flavors and makes every bite balanced.
- Use Good Olive Oil: Since the dressing is simple, high-quality extra virgin olive oil really makes a difference.
- Taste and Adjust: Give the salad a taste before serving. If it needs more brightness, add a splash of lemon juice. If it’s too tangy, a drizzle of olive oil can help.
- Make It Your Own: Add extras like avocado, roasted red peppers, or a handful of toasted nuts to mix up the flavors and textures.
- Keep It Vegan: Just leave out the feta or swap it for a dairy-free option to make it fully plant-based.
- Let It Sit Before Serving: If you have time, let the salad rest for at least 15 minutes—it helps the flavors meld and makes it even better.
How to Store Leftover Dense Bean Salad
Store the salad in an airtight container in the fridge for up to four days. The flavors actually get better over time, making it a great meal prep option. If it starts to dry out, just add a little more olive oil and a squeeze of lemon before serving.
What to Serve With Dense Bean Salad
This salad works as a maindish or as a side for grilled chicken, fish, roasted or fresh vegetables. You can also turn it into a meal by stuffing it into a sandwich or wrap, serving it over quinoa, or pairing it with warm pita bread.
More Easy Recipes for You to Try at Home
If you’re looking for more easy salads to make, then try some of my favorites.
Ingredients
For the Salad:
- 1 cup chickpeas drained, rinsed, and dried
- 1 cup pinto beans drained, rinsed, and dried
- ¾ cup red onion diced
- 1 cup red bell pepper diced
- 1 cup yellow pepper diced
- ½ cup English cucumber diced
- ½ cup Kalamata olives pitted and sliced
- ½ cup feta cheese crumbled
- ¼ cup fresh parsley
For the Dressing:
- ¼ cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 3 large cloves garlic minced
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ teaspoon dried oregano
Instructions
- In a large mixing bowl, combine the chickpeas, pinto beans, diced red onion, red bell pepper, yellow bell pepper, cucumber, Kalamata olives, feta cheese, and fresh parsley. Stir gently to distribute the ingredients evenly.1 cup chickpeas, 1 cup pinto beans, ¾ cup red onion, 1 cup red bell pepper, 1 cup yellow pepper, ½ cup English cucumber, ½ cup Kalamata olives, ½ cup feta cheese, ¼ cup fresh parsley
- In a separate small bowl or a jar with a lid, add the olive oil, lemon juice, maple syrup, Dijon mustard, minced garlic, salt, pepper, and dried oregano. Whisk the ingredients together until well combined, or shake the jar if using one, to fully emulsify the dressing.¼ cup extra virgin olive oil, 3 tablespoons lemon juice, 1 tablespoon maple syrup, 1 teaspoon Dijon mustard, 3 large cloves garlic, ½ teaspoon salt, ¼ teaspoon pepper, ½ teaspoon dried oregano
- Pour the dressing over the salad, ensuring all ingredients are evenly coated. Toss gently until everything is well mixed.
- Serve immediately, or transfer the salad to mason jars or an airtight containe to enjoy later.
Video
Notes
- Beans: Don’t have chickpeas? Use a combination of beans like great Northern beans, cannellini beans, kidney beans, or black beans, they’ll work perfectly and are an excellent source of fiber.
- Dry the Beans Well: After rinsing, pat the chickpeas and pinto beans dry with a paper towel so the dressing doesn’t get watered down.
- Chop Everything Evenly: Keeping the veggies roughly the same size helps blend the flavors and makes every bite balanced.
- Use Good Olive Oil: Since the dressing is simple, high-quality extra virgin olive oil really makes a difference.
- Taste and Adjust: Give the salad a taste before serving. If it needs more brightness, add a splash of lemon juice. If it’s too tangy, a drizzle of olive oil can help.
- Make It Your Own: Add extras like avocado, roasted red peppers, or a handful of toasted nuts to mix up the flavors and textures.
- Keep It Vegan: Just leave out the feta or swap it for a dairy-free option to make it fully plant-based.
- Let It Sit Before Serving: If you have time, let the salad rest for at least 15 minutes—it helps the flavors meld and makes it even better.
Nutrition
About the Author
Hey there! I’m Mandy
Mandy Applegate is a home cook, food blogger, and writer who believes the best meals are the ones shared with the people you love.
She’s all about easy recipes that taste amazing, the kind that make ordinary days feel a little more special and remind you why cooking at home matters.
She has been published on NBC, the Daily News, the Boston Herald, and the Chicago Sun-Times, amongst many others.
