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–+ servings
dense bean salad recipe

Mediterranean Dense Bean Salad

Inspired by the viral TikTok recipe by @violetwitchel, this Mediterranean Dense Bean Salad is a simple and healthy vegetarian dish packed with bright, vibrant flavors! It's made with a mixture of canned beans and fresh vegetables, making it the perfect recipe for meal prep and no-cook, summer dinners!
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Prep Time 15 minutes
Total Time 15 minutes
Course Meal Prep, Salad, Side Dish
Cuisine Mediterranean
Servings 4 servings
Calories 463 kcal

Equipment

  • Mixing bowl
  • Whisk
  • Knife
  • Cutting Board

Ingredients
  

Smoky Lemon-Cumin Dressing

  • 1/4 cup extra virgin olive oil
  • juice from 1 lemon or more, to taste
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon salt or more, to taste
  • black pepper to taste

Dense Bean Salad

  • 1 15 oz can Roman or pinto beans drained and rinsed
  • 1 15 oz can black beans drained and rinsed
  • 1 1/2 cups rainbow chard chopped
  • 1 large banana pepper sliced
  • 1 pint cherry tomatoes quartered
  • 1/4 cup chives minced
  • 1 cup mozzarella pearls

Instructions
 

  • Start by preparing the dressing. In a mixing bowl, whisk together the extra virgin olive oil, lemon juice, smoked paprika, dried oregano, ground cumin, salt, and black pepper until well combined. Taste and adjust seasonings as desired.
  • In a large bowl, combine the drained and rinsed Roman (or pinto) beans and black beans. Gently pat the beans dry with a towel to remove excess moisture.
  • Add the chopped rainbow chard, sliced banana pepper, quartered cherry tomatoes, minced chives, and mozzarella pearls to the bowl with the beans.
  • Pour the prepared dressing over the salad ingredients. Toss gently to ensure everything is evenly coated with the dressing.
  • For optimal flavor, let the salad sit for about 30 minutes to allow the flavors to meld together. Serve chilled or at room temperature.

Notes

This salad is versatile and can be customized with your preferred beans or vegetables. For added protein, consider incorporating grilled meats, tofu, or tempeh. It's also great as a chunky dip for chips! Store leftovers in an airtight container in the refrigerator for up to 4-5 days.

Nutrition

Calories: 463kcalCarbohydrates: 45gProtein: 20gFat: 25gSaturated Fat: 10gCholesterol: 30mgSodium: 800mgPotassium: 900mgFiber: 12gSugar: 8gVitamin A: 500IUVitamin C: 45mgCalcium: 200mgIron: 4mg
Keyword Dense Bean Salad, Meal Prep, No-Cook, Vegetarian
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