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Dense bean salad in a round fluted bowl
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Dense Bean Salad Recipe

A quick and easy Dense Bean Salad that’s loaded with protein, fresh vegetables, and pantry staples! This no-cook meal is tossed in a tangy mustard vinaigrette and chilled to perfection. Perfect for meal prep, potlucks, or a light and satisfying lunch. Customizable with your favorite in-season veggies and great with or without tuna.
Prep Time10 minutes
Chilling Time30 minutes
Total Time40 minutes
Course: Salad, Side Dish
Cuisine: American
Servings: 8
Author: Kellie
Cost: $10

Equipment

Ingredients

  • 1 can garbanzo beans rinsed and drained
  • 1 can cannellini beans rinsed and drained
  • 1/4 cup finely chopped red onion
  • 1 cup chopped English cucumber
  • 1 cup mini mozzarella balls sliced in half (bocconcini)
  • 2 cups cherry tomatoes halved
  • 2 bell peppers diced (orange and yellow are my preference)
  • 1 cup green olives halved
  • 1/4 cup sundried tomatoes sliced thin
  • 2 cans albacore tuna drained and flaked
  • 1/4 cup chopped fresh parsley

For the dressing

  • 1 tbsp dijon mustard
  • 1/3 cup apple cider vinegar
  • 1 tbsp honey
  • 1/3 cup extra virgin olive oil
  • salt and pepper

Instructions

  • In a large bowl, combine the beans, onion, cucumber, cheese, tomatoes, peppers, onions, sun-dried tomatoes and tuna. Toss to combine well.
  • In a small bowl, whisk together the mustard, vinegar, honey and olive oil until slightly thickened. Season with salt and pepper, to taste.
  • Pour the dressing over the salad and toss to combine. Stir in the chopped parsley and cover. Chill for 30 minutes.
  • Serve with extra fresh parsley sprinkled on top, if desired.

Notes

  • Rinse those beans well. A good rinse helps remove excess salt and gives your salad a cleaner flavor.
  • Let it chill. The salad gets better after resting for 30 minutes in the fridge.
  • Taste and tweak. Adjust seasoning or add a splash of vinegar or oil after chilling.
  • Mix up the protein. Swap tuna for chicken, shrimp, quinoa, or hard-boiled eggs.
  • Make it pretty. Save a few colorful toppings to sprinkle over the top before serving.
  • Store smart. Keeps well for 3 days in the fridge in an airtight container.

Nutrition

Calories: 229kcal | Carbohydrates: 9g | Protein: 14g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 22mg | Sodium: 465mg | Potassium: 420mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1392IU | Vitamin C: 51mg | Calcium: 78mg | Iron: 1mg