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A plate of dense bean salad with chopped vegetables and crumbled cheese, garnished with herbs. A small jar of olive oil and a lemon wedge are nearby.

Dense Bean Salad

Dense Bean Salad is everywhere on TikTok and Instagram, and it’s easy to see why—it’s fresh, colorful, and comes together in minutes. Made with simple ingredients, it’s the kind of no-fuss dish that works for meal prep, quick lunches, or as a side for family dinners and gatherings. The mix of beans, crisp veggies, and a zesty dressing makes it both satisfying and versatile, pairing well with just about anything. It stores beautifully in the fridge, making it a great make-ahead option for busy days.
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Prep Time: 15 minutes
Total Time: 15 minutes
Course: Salad, Side Dish
Cuisine: American
Keyword: Dense Bean Salad
Servings: 8
Calories: 189kcal

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
US Customary - Metric

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

[adthrive-in-post-video-player video-id="ZFjLjeqy" upload-date="2025-09-18T09:53:55+00:00" name="High Protein Dense Bean Salad" description="Loaded bean salad that’s healthy, quick, and satisfying." player-type="default" override-embed="default"]

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

Calories: 189kcal | Carbohydrates: 19g | Protein: 6g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 8mg | Sodium: 469mg | Potassium: 301mg | Fiber: 5g | Sugar: 4g | Vitamin A: 867IU | Vitamin C: 65mg | Calcium: 89mg | Iron: 2mg
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