Description
Looking for a quick, nutritious, and flavor-packed dish that fits right into your healthy lifestyle? Dense Bean Salad is the ultimate go-to! This easy recipe brings together creamy white beans, crunchy bell peppers, and a zingy vinaigrette for a refreshing, protein-rich salad that’s perfect for meal prep, potlucks, or even a light lunch. It’s vegan, gluten-free, and bursting with fresh ingredients, making it one of the best food ideas for anyone seeking healthy snack inspiration, quick breakfast alternatives, or easy dinner options.
Ingredients
2 cans (15 oz each) white beans, rinsed and drained
1 red bell pepper, diced
1 yellow bell pepper, diced
1 green bell pepper, diced
1 small red onion, thinly sliced
1/4 cup fresh parsley, finely chopped
2 tablespoons fresh basil or cilantro (optional)
1/4 cup olive oil
3 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon dried oregano
Salt and freshly ground black pepper to taste
1/4 teaspoon crushed red pepper flakes (optional)
Instructions
1. Drain and rinse the white beans under cold water using a colander or sieve. Set aside.
2. Dice all bell peppers, slice the red onion thinly, and finely chop the herbs.
3. In a small bowl, whisk together olive oil, vinegar, Dijon mustard, garlic, oregano, salt, pepper, and red pepper flakes (if using).
4. Add beans, vegetables, and herbs to a large mixing bowl. Pour the vinaigrette on top.
5. Gently toss until all ingredients are evenly coated. Avoid mashing the beans.
6. Refrigerate for at least 30 minutes before serving to allow flavors to meld.
7. Serve chilled or at room temperature. Optionally garnish with more herbs or crumbled feta.
Notes
For milder onions, soak sliced red onion in cold water for 10 minutes before mixing.
Customize with other veggies like cucumbers, cherry tomatoes, or corn.
Make ahead but keep dressing separate if storing for more than a day to maintain freshness.
Nutrition
- Serving Size: 1 cup
- Calories: 260
- Sugar: 3g
- Sodium: 280mg
- Fat: 12g
- Saturated Fat: 1.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
Keywords: easy recipe, healthy snack, bean salad, quick lunch, vegetarian, vegan, gluten-free, high protein salad