Name: Dense Bean Salad
Prep time: 10 min
Total time: 10 min
Cuisine: American
Ingredients: 1 (15 ounce) can chickpeas, drained, rinsed, and patted dry; 1 (15 ounce) can cannellini beans, drained, rinsed, and patted dry; 1 cup finely chopped cucumber; 1 cup chopped tomatoes; ½ cup celery, chopped; ½ cup red bell pepper, chopped; 1 (4 ounce) can black olives, drained and rinsed; ½ cup feta cheese; ¼ cup red onion, finely chopped; ¼ cup loosely packed parsley, chopped; Dressing:; ¼ cup extra virgin olive oil; 1 tablespoon honey; 2 teaspoons apple cider vinegar; 1 teaspoon Dijon mustard; 1 teaspoon minced garlic; ½ teaspoon Italian seasoning; Salt and pepper, to taste

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This Dense Bean Salad is a hearty, protein-rich dish loaded with fiber and vibrant vegetables. Made with a mix of chickpeas, cannellini beans, crunchy veggies, tangy olives, and creamy feta, it’s all tossed in a zesty homemade dressing. Perfect for make-ahead meals, potlucks, or light weeknight dinners.

Dense Bean Salad

Why You’ll Love This Recipe

Protein-Packed: Beans and feta offer satisfying, meat-free protein.
Perfect for Meal Prep: Holds up well in the fridge for several days.
Quick and Easy: Ready in just 10 minutes—no cooking required.
Flavorful and Colorful: Fresh herbs, veggies, and a bold vinaigrette bring it all to life.
Versatile: Serve as a main dish, side, or lunchbox staple.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Salad Ingredients:

1 (15-ounce) can chickpeas, drained, rinsed, and patted dry
1 (15-ounce) can cannellini beans, drained, rinsed, and patted dry
1 cup finely chopped cucumber
1 cup chopped tomatoes
½ cup chopped celery
½ cup chopped red bell pepper
1 (4-ounce) can black olives, drained and rinsed
½ cup feta cheese
¼ cup finely chopped red onion
¼ cup loosely packed chopped parsley

Dressing:

¼ cup extra virgin olive oil
1 tablespoon honey
2 teaspoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon minced garlic
½ teaspoon Italian seasoning
Salt and pepper to taste

Directions

Drain, rinse, and pat dry the chickpeas and cannellini beans to prevent the salad from becoming watery.
In a large bowl, combine the beans with cucumber, tomatoes, celery, red bell pepper, red onion, black olives, feta, and parsley.
In a small bowl or jar, whisk together the olive oil, honey, apple cider vinegar, Dijon mustard, minced garlic, Italian seasoning, salt, and pepper until smooth and emulsified.
Pour the dressing over the salad and toss until all ingredients are evenly coated.
Serve immediately or refrigerate for later—flavors improve as it sits.

Servings and timing

Servings: 6
Prep time: 10 minutes
Total time: 10 minutes

Variations

Vegan Version: Omit feta or use a plant-based alternative.
Add Grains: Mix in cooked quinoa, bulgur, or farro for extra bulk.
Different Beans: Swap in kidney beans or black beans for variety.
Add Avocado: Toss in diced avocado just before serving for added creaminess.
Spicy Kick: Add a pinch of red pepper flakes or chopped jalapeño.

Storage/Reheating

Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Not recommended due to the fresh vegetables and feta.
Reheating: Best served cold or at room temperature—no reheating required.

FAQs

Can I make this salad ahead of time?

Yes, it actually tastes better after sitting for a few hours as the flavors meld.

How do I keep it from getting soggy?

Make sure to pat the beans dry thoroughly before mixing and use firm vegetables.

What can I serve with this salad?

It’s great with grilled chicken, pita bread, or as a filling for lettuce wraps.

Can I use dry beans instead of canned?

Absolutely. Just cook and cool them fully before adding to the salad.

Is this salad gluten-free?

Yes, all ingredients are naturally gluten-free.

How do I make it vegan?

Omit the feta cheese or use a vegan cheese alternative.

Can I use bottled dressing?

You can, but the homemade dressing is quick to make and adds a fresh flavor boost.

What if I don’t like olives?

Feel free to leave them out or replace with capers or chopped pickles.

Can I add meat?

Yes, grilled chicken, tuna would work well for added protein.

Is this salad good for lunchboxes?

Definitely—it packs well and stays fresh for several hours without wilting.

Conclusion

Dense Bean Salad is a colorful, satisfying, and nutritious dish that comes together in just minutes. Loaded with protein, fiber, and fresh vegetables, it’s perfect for lunches, potlucks, or weeknight meals. Whether served on its own or as a side, this make-ahead-friendly salad brings flavor, texture, and convenience to your table.

Jessica