Description
Homemade dense bean salad blends Mediterranean flavors with fresh ingredients. Crisp vegetables and hearty legumes create a nutritious meal perfect for summer gatherings.
Ingredients
Scale
- 1 (15 oz/425 g) can chickpeas, drained and rinsed
- 1 (15 oz/425 g) can black beans, drained and rinsed
- 1 (15 oz/425 g) can kidney beans, drained and rinsed
- ½ cup red onion, finely chopped
- ½ cup red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 garlic clove, minced
- ¼ cup fresh parsley or cilantro, chopped
- ¼ cup olive oil
- 2 tbsps red wine vinegar (or lemon juice)
- 1 tsp Dijon mustard
- 1 tsp honey (or maple syrup for vegan)
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp cumin (optional, for warmth)
- ¼ cup crumbled feta cheese (optional)
Instructions
- Preparation: Drain and rinse chickpeas, black beans, and kidney beans under cool water, completely removing canning liquid.
- Vegetable Composition: Slice cherry tomatoes in half, cut bell peppers into thin strips, and finely chop red onions to create a vibrant texture.
- Herbal Infusion: Sprinkle freshly chopped parsley throughout the bean mixture, distributing green herbs evenly.
- Dressing Creation: Whisk together olive oil, red wine vinegar, Dijon mustard, and honey in a separate bowl, creating a balanced vinaigrette base.
- Flavor Enhancement: Mince garlic and incorporate into the liquid mixture, then season with salt, black pepper, and optional ground cumin to develop a complex flavor profile.
- Mixing and Marinating: Gently fold the dressing into the bean and vegetable medley, ensuring complete coating, and let the salad rest for 15-20 minutes to allow flavors to harmonize and intensify.
Notes
- Rinse Beans Thoroughly: Remove all canning liquid completely to prevent bland or metallic taste and ensure clean, fresh flavor profile.
- Precise Vegetable Cutting: Create uniform slice sizes for consistent texture and professional-looking presentation in the salad.
- Balance Dressing Carefully: Adjust honey and vinegar ratio to achieve perfect sweet-tangy balance without overpowering bean flavors.
- Marination is Key: Let salad rest minimum 15 minutes to allow ingredients to absorb dressing and develop deeper, more complex taste combinations.
- Prep Time: 10 minutes
- Category: Lunch, Snacks
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 302
- Sugar: 3 g
- Sodium: 419 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 39 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 5 mg