Dense Bean Salad
Description:
A hearty and nutrient-packed salad featuring a mix of beans, crunchy vegetables, and a zesty dressing. This dense bean salad is perfect as a side dish or a light, fulfilling meal on its own. The combination of different beans like black beans, kidney beans, and chickpeas, along with fresh vegetables like bell peppers, onions, and cucumbers, creates a satisfying texture and flavor profile. The tangy vinaigrette dressing enhances the natural flavors of the beans, making it both refreshing and filling.
Ingredients:
- 1 cup of cooked black beans
- 1 cup of cooked kidney beans
- 1 cup of cooked chickpeas
- 1/2 cup of diced cucumber
- 1/2 cup of diced red bell pepper
- 1/4 cup of diced red onion
- 2 tablespoons of fresh chopped parsley
- 2 tablespoons of olive oil
- 1 tablespoon of apple cider vinegar
- 1 tablespoon of lemon juice
- 1 teaspoon of Dijon mustard
- 1 teaspoon of honey (optional)
- Salt and pepper to taste
Calories (per serving, about 1 cup):
Approximately 200-250 calories (calories can vary depending on exact ingredients and quantities).
How to Cook:
- Prepare the beans: If using canned beans, drain and rinse them well. If using dried beans, cook them according to package instructions.
- Chop the vegetables: Dice the cucumber, bell pepper, and onion, and chop the parsley.
- Make the dressing: In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, Dijon mustard, and honey (if using). Season with salt and pepper.
- Combine the salad: In a large mixing bowl, combine the beans, vegetables, and parsley. Pour the dressing over the salad and toss gently to combine.
- Serve: Chill for at least 30 minutes before serving to let the flavors meld together. Serve cold or at room temperature.
History:
Bean salads have been a staple in various cuisines worldwide, often considered a simple, healthy dish using local, affordable ingredients. In Mediterranean and Middle Eastern countries, bean salads often appear as side dishes or part of a mezze spread. Dense bean salads, such as this one, evolved as a nutritious, plant-based meal during the rise of vegetarian and vegan diets in the modern world. The inclusion of multiple beans offers a variety of proteins and nutrients, making the dish even more versatile and filling.
