Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Dense Bean Salad


  • Author: Mia McKenny
  • Total Time: 15
  • Yield: 4 servings
  • Diet: Vegetarian

Description

This Dense Bean Salad is a fresh, no-cook side dish that doubles as a light main—packed with tender white beans, crunchy bell peppers, red onion, and a zesty herb dressing. It’s a quick lunch or easy dinner idea that comes together in minutes, perfect for healthy snacks, picnic food ideas, or when you need a high-protein, fiber-rich salad to round out your favorite dinner ideas. This easy recipe is naturally vegetarian, meal-prep friendly, and ideal for busy days when you still want something colorful, satisfying, and full of real-food flavor.


Ingredients

2 15 ounce cans cannellini beans drained and rinsed

1 red bell pepper diced

1 yellow bell pepper diced

1 green bell pepper diced

0.5 medium red onion thinly sliced

0.25 cup chopped fresh parsley

0.25 cup extra virgin olive oil

3 tablespoons red wine vinegar

1 teaspoon Dijon mustard

2 cloves garlic minced

1 teaspoon dried oregano

0.75 teaspoon fine sea salt

0.5 teaspoon freshly ground black pepper


Instructions

1. Drain and rinse the cannellini beans under cool running water until the liquid runs clear and no longer looks foamy, then let them drain very well.

2. Dice the red, yellow, and green bell peppers into small even pieces so they mix easily with the beans and give plenty of crunch.

3. Thinly slice the red onion into slivers and chop the fresh parsley, keeping everything bite sized so it blends smoothly into the salad.

4. In a large mixing bowl whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, sea salt, and black pepper until the dressing looks slightly thickened and emulsified.

5. Add the drained beans, diced bell peppers, sliced red onion, and chopped parsley to the bowl with the dressing and gently fold everything together until the beans are evenly coated.

6. Cover the bowl and refrigerate the salad for at least 20 to 30 minutes to let the flavors meld and the beans soak up the dressing.

7. Before serving taste the salad and adjust with a little extra salt, pepper, or vinegar if you want more brightness, then serve chilled or at cool room temperature.

Notes

For the best texture let the beans drain and dry well before mixing so the dressing clings instead of getting watered down.

This salad tastes even better after a few hours in the fridge, so it’s perfect to make ahead for lunches or gatherings.

If the salad seems a bit dry after chilling, refresh it with a drizzle of olive oil and a splash of red wine vinegar before serving.

  • Prep Time: 15
  • Category: Salad
  • Method: No cook
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1.5 cups
  • Calories: 260
  • Sugar: 4
  • Sodium: 420
  • Fat: 10
  • Saturated Fat: 1.5
  • Unsaturated Fat: 8.5
  • Trans Fat: 0
  • Carbohydrates: 33
  • Fiber: 9
  • Protein: 10
  • Cholesterol: 0

Keywords: dense bean salad, white bean salad, easy salad, healthy side dish, vegetarian salad, high protein salad, quick lunch, easy dinner, meal prep