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Dense Bean Salad

Vibrant Dense Bean Salad for Easy Meal Prep Joy

This Dense Bean Salad is a vibrant, protein-packed option perfect for meal prep.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Southwest
Calories: 250

Ingredients
  

For the Salad
  • 1 can Black Beans Drained and rinsed
  • 1 can Chickpeas Drained and rinsed
  • 1 can Kidney Beans Drained and rinsed
  • 1 cup Corn Kernels Fresh, canned, or thawed frozen
  • 1 medium Red Bell Pepper Diced
  • 1 medium Jalapeño Seeded for less heat
  • 1 medium Red Onion Finely chopped
  • 1 bunch Fresh Cilantro Chopped
For the Dressing
  • 3 tablespoons Olive Oil
  • 2 tablespoons Lime Juice Lemon juice as a substitute
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Chili Powder
  • to taste Salt
  • to taste Black Pepper

Equipment

  • Large mixing bowl
  • Small Bowl
  • whisk

Method
 

Preparation
  1. Start by draining and rinsing the canned black beans, chickpeas, and kidney beans under cold water until the liquid runs clear.
  2. In a large mixing bowl, combine the beans and stir gently.
  3. Add thawed frozen corn or well-drained canned corn to the bowl and fold it gently.
  4. Dice the red bell pepper, finely chop the red onion and jalapeño, and add them to the bowl.
  5. Stir in the chopped cilantro.
  6. In a separate bowl, whisk together olive oil, lime juice, ground cumin, chili powder, salt, and black pepper.
  7. Pour the dressing over the salad mixture and toss everything together.
  8. Cover the bowl and refrigerate for at least 30 minutes before serving.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 1000IUVitamin C: 30mgCalcium: 50mgIron: 3mg

Notes

This salad is best served chilled and can be stored in an airtight container for up to 4-5 days.

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