Jump on the Dense Bean Salad bandwagon with this delicious protein-packed recipe! Loaded with a mix of beans and fresh veggies that are then tossed in a homemade olive oil-based dressing, this dense bean salad has taken TikTok by storm for good reason!
Recipe by Elaine Gordon on September 19, 2024
Prep time: PT10M
Total time: PT10M
Rating
4.9 stars ( reviews)
Keywords
dense bean salad
Ingredients
1 can garbanzo beans, drained, rinsed and dried
1 can navy beans, drained, rinsed and dried
1 small red onion, diced (about 3/4 cup when diced)
2 small bell peppers, diced (red, orange or yellow)
1/2 English cucumber, diced
1/2 cup Kalamata olives, pitted and sliced
6 ounces vegan feta cheese, crumpled (I like Violife brand and use about 3/4 of the block)
Fresh parsley, stems removed, finely diced
1/4 cup extra virgin olive oil
Juice of one lemon (about 3 tablespoons)
1 tablespoon maple syrup
1 teaspoon dijon mustard
3 large cloves garlic, pressed through a garlic press
1/2 teaspoon fine salt
1/2 teaspoon dried oregano
Categories
Salad
Steps
Chop the red onion, bell peppers and cucumber into bite-sized pieces. I use this vegetable chopper to ensure that everything is evenly sized. It saves loads of time too! Slice the pitted Kalamata olives.
Drain, rinse and dry the chickpeas and navy beans.
Whisk or shake the dressing ingredients together and pour overtop the salad. Toss well to combine.
Enjoy immediately or divide into mason jars to save for later.
Nutitrion
Calories: 461 calories
Carbohydrates: 43.2 g
Protein: 10.8 g
Fat: 28 g
Saturated Fat: 11.2 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 1050.9 mg
Sugar: 8.8 g
Reviews
Janet on 2026-09-18 (5 stars): Yes!! This is great. So versatile too. Easy to personalize. I like my olives on the side. Served it with a slice of toasted sourdough. Next I'll add tomatoes and serve with pita. So yummy!!
Used my chopper and it was done so quickly!
