Dense Bean Salad Recipe Card
A vibrant, protein-packed bean salad loaded with creamy garbanzos, tender navy beans, crisp veggies, and fresh herbs, all tied together with a bold, zesty dressing. Perfect for meal prep, picnics, or a filling lunch straight from the fridge.
Ingredients
Salad
- 1 can garbanzo beans 15 oz, drained and rinsed
- 1 can navy beans 15 oz, drained and rinsed
- 1 cup cucumber finely chopped
- 1 cup yellow bell pepper finely chopped
- ⅓ cup red onion finely chopped
- ½ cup sun-dried tomatoes oil-packed, chopped
- 1 cup corn fresh or thawed from frozen
- ¼ cup fresh cilantro chopped
- ¼ cup fresh mint chopped
Dressing
- ½ cup extra-virgin olive oil or oil from sun-dried tomato jar
- ½ cup apple cider vinegar
- 2 tablespoons lemon juice
- 1 Zest of lemon
- 1 tablespoon honey
- 2 cloves garlic finely chopped
- ¼ teaspoon dried thyme
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon red pepper flakes
Instructions
- In a small bowl or jar, whisk together apple cider vinegar, lemon juice, lemon zest, honey, garlic, thyme, salt, black pepper, and red pepper flakes. Slowly drizzle in the olive oil while whisking until fully emulsified.½ cup apple cider vinegar, 2 tablespoons lemon juice, 1 Zest of lemon, 1 tablespoon honey, 2 cloves garlic, ¼ teaspoon dried thyme, ½ teaspoon salt, ¼ teaspoon freshly ground black pepper, ¼ teaspoon red pepper flakes, ½ cup extra-virgin olive oil
- In a large bowl, combine beans, cucumber, bell pepper, red onion, corn, sun-dried tomatoes, cilantro, and mint.1 can garbanzo beans, 1 cup cucumber, 1 cup yellow bell pepper, ⅓ cup red onion, ½ cup sun-dried tomatoes, 1 cup corn, ¼ cup fresh cilantro, ¼ cup fresh mint, 1 can navy beans
- Pour the dressing over the salad. Toss gently until everything is well coated.
- Cover and let sit for at least 1 hour at room temperature or refrigerate overnight.
- Stir before serving, taste, and adjust seasoning if needed. Serve chilled or at room temperature.
Notes
Storage Tips: Keeps well in the fridge for up to 5 days in an airtight container.
Substitutions: Great Northern beans for navy; basil or parsley instead of mint/cilantro.
Tips: Finely chopped ingredients make it scoop-friendly for wraps or pita pockets.
Nutrition
Calories: 241kcalCarbohydrates: 18gProtein: 3gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gSodium: 209mgPotassium: 512mgFiber: 3gSugar: 8gVitamin A: 366IUVitamin C: 56mgCalcium: 31mgIron: 2mg
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