Description
This vibrant and protein-packed Dense Bean Salad is perfect for a quick lunch, healthy snack, or colorful side dish. Made with white beans, kidney beans, green beans, fresh vegetables, and a zesty herb vinaigrette, it’s a deliciously easy recipe full of fiber and flavor. Great for meal prep, picnics, or dinner ideas — gluten-free, dairy-free, and plant-based!
Ingredients
1 can (15 oz) white beans
1 can (15 oz) kidney beans
1 cup green beans, trimmed and halved
0.5 red onion, thinly sliced
1 cup cherry tomatoes, halved
0.33 cup kalamata olives, sliced
0.25 cup fresh parsley, finely chopped
2 tablespoons red wine vinegar
1 tablespoon lemon juice
0.25 cup olive oil
1 teaspoon Dijon mustard
Salt and black pepper, to taste
Instructions
1. Bring a small pot of water to a boil. Add the green beans and cook for 2 minutes until just tender. Transfer to ice water, then drain and set aside.
2. In a small bowl or jar, whisk together red wine vinegar, lemon juice, olive oil, Dijon mustard, salt, and pepper.
3. In a large bowl, combine white beans, kidney beans, green beans, red onion, cherry tomatoes, kalamata olives, and parsley.
4. Pour the dressing over the salad and toss gently to combine.
5. Chill for at least 30 minutes before serving to allow flavors to meld.
Notes
This salad gets even better the next day as the flavors develop.
You can use any mix of beans — chickpeas, black beans, or lentils also work.
If you’re oil-free, swap olive oil with lemon juice or aquafaba for a lighter vinaigrette.
- Prep Time: 15 minutes
- Cook Time: 2 minutes
- Category: Salad
- Method: No-Cook / Blanched
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1.5 cups
- Calories: 220
- Sugar: 3g
- Sodium: 280mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
Keywords: quick lunch, healthy snack, easy salad, picnic recipe, plant-based salad