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–+ servings
Dense Bean Salad

Delicious Dense Bean Salad for Easy Meal Prep Bliss

This Dense Bean Salad is a vibrant and hearty dish perfect for meal prep, packed with protein and fiber for a satisfying meal.
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Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: Gluten-Free, Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Beans
  • 1 can Black Beans Rinsed and drained
  • 1 can Chickpeas Drained and rinsed
  • 1 can Kidney Beans Drained
Vegetables
  • 1 cup Corn Kernels Fresh, canned, or thawed
  • 1 medium Red Bell Pepper Diced
  • 1 medium Yellow Bell Pepper Diced
  • 1 small Red Onion Finely chopped
  • 1 medium Jalapeño Seeded and diced
  • 0.25 cup Fresh Cilantro
Dressing
  • 0.25 cup Olive Oil High-quality preferred
  • 2 tablespoons Lime Juice Fresh
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Chili Powder Adjust per taste
  • 0.5 teaspoon Salt Adjust to taste
  • 0.25 teaspoon Black Pepper Freshly cracked preferred

Equipment

  • mixing bowl
  • Small Bowl
  • Whisk
  • spatula

Method
 

Step-by-Step Instructions
  1. Prepare the Beans: Drain and rinse black beans, chickpeas, and kidney beans. Add to a large mixing bowl.
  2. Add the Corn: Incorporate corn kernels into the bean mixture and stir gently.
  3. Chop the Vegetables: Dice bell peppers and finely chop the red onion. Add to the bowl.
  4. Spice It Up: Seed and dice the jalapeño, then add it with cilantro to the bowl. Mix well.
  5. Make the Dressing: Whisk olive oil, lime juice, cumin, chili powder, salt, and pepper in a small bowl.
  6. Combine and Toss: Pour the dressing over the salad and gently mix until everything is evenly coated.
  7. Chill and Serve: Cover and refrigerate for at least 30 minutes before serving. Toss gently before serving.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 40mgIron: 3mg

Notes

Rinse canned beans thoroughly to reduce sodium. Chill the salad for enhanced flavor. Store in an airtight container for up to 4-5 days.

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