Description

Dense Bean Salad is a delightful and colorful dish that brings together the goodness of beans and fresh vegetables, tossed in a tangy vinaigrette. This salad is perfect for meal prep, as it can be made ahead of time and enjoyed throughout the week. Loaded with protein-rich chickpeas, cannellini beans, and kidney beans, alongside refreshing cucumbers and sweet cherry tomatoes, this salad offers a satisfying crunch with every bite. Ideal for busy weekdays or leisurely weekends, it’s a wholesome option that showcases vibrant flavors while promoting health.

Ingredients

Scale

1 can chickpeas (rinsed and drained)
1 can cannellini beans (rinsed and drained)
1 can kidney beans (rinsed and drained)
1 cup cucumber (diced small)
1/2 cup sweet onion (diced small)
1 1/2 cups cherry tomatoes (quartered)
2 bell peppers (diced small – red, yellow, or orange)
3/4 cup banana peppers (chopped)
4–6 oz. provolone cheese (diced)
4 oz. cooked turkey breast or chicken (diced)
Fresh herbs (parsley or basil), minced
1/4 cup red or white grape juice vinegar
2 tbsp olive oil
1 tbsp honey
1 clove garlic (finely minced or microplaned)
2 tsp dijon mustard
1/2 tsp Italian seasoning
1/2 tsp salt (more to taste)
Black pepper (to taste)

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Instructions

In a large mixing bowl, combine rinsed chickpeas, cannellini beans, kidney beans, diced cucumber, sweet onion, quartered cherry tomatoes, diced bell peppers, banana peppers, diced provolone cheese, and turkey.
In a separate bowl, whisk together grape juice vinegar and olive oil until emulsified. Add honey, minced garlic, Dijon mustard, Italian seasoning, salt, and black pepper; mix well.
Pour the dressing over the salad mixture and gently toss until all ingredients are coated.
Cover the salad and refrigerate for at least one hour to allow flavors to meld before serving.

Prep Time: 20 minutes
Cook Time: None
Category: Salad
Method: Mixing
Cuisine: Mediterranean

Nutrition

Serving Size: 1 cup (240g)
Calories: 320
Sugar: 5g
Sodium: 400mg
Fat: 12g
Saturated Fat: 5g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 10g
Protein: 18g
Cholesterol: 20mg