Name: Dense Bean Salad Wellness Seeds
Prep time: 15 min
Total time: 15 min
Cuisine: Healthy
Ingredients: 1 can chickpeas, drained and rinsed; 1 can kidney beans, drained and rinsed; 1 can black beans, drained and rinsed; 1 red bell pepper, diced; 1/2 red onion, finely chopped; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/4 cup fresh parsley, chopped; 1/4 cup extra virgin olive oil; 2 tablespoons fresh lemon juice; 1 tablespoon apple cider vinegar; 1 teaspoon Dijon mustard; 1/2 teaspoon sea salt; 1/4 teaspoon black pepper; 1/4 teaspoon cumin (optional)

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Packed with wholesome ingredients and vibrant flavors, the Dense Bean Salad Wellness Seeds is not just delicious, but also a powerhouse of nutrition. This hearty salad combines the creaminess of beans with the crunch of fresh vegetables and a nourishing blend of seeds, making it perfect for a light lunch or a fulfilling dinner side. Ideal for meal prep, you can whip up a batch and enjoy it throughout the week.

Recipe Information

Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 6
Difficulty Level: Easy

Nutrition Information

Calories per serving: 280
Protein: 12g
Carbohydrates: 36g
Fat: 12g
Fiber: 10g
Sugar: 4g
Sodium: 300mg

Why Make This Dense Bean Salad Wellness Seeds

This salad strikingly combines diverse textures and flavors. The beans are not only the heart of this dish, providing a creamy base, but they also add protein and fiber that keep you feeling satisfied. The colorful array of vegetables delivers important vitamins and minerals, while chia and hemp seeds enhance the nutritional profile with healthy fats and omega-3s. This salad is an exemplary choice for vegetarians or anyone looking to incorporate more plant-based meals into their diet.

How to Make Dense Bean Salad Wellness Seeds

Step 1: Preparation

In a large mixing bowl, combine the chickpeas, kidney beans, and black beans. Make sure to drain and rinse these beans thoroughly to reduce excess sodium and improve their flavor and texture.

Step 2: Mixing

Add the diced red bell pepper, finely chopped red onion, halved cherry tomatoes, diced cucumber, and chopped parsley to the beans. Gently mix these fresh ingredients to ensure an even distribution. The peppers and cucumbers add a satisfying crunch, while the onions provide a slight sharpness.

Step 3: Making the Dressing

In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, apple cider vinegar, Dijon mustard, sea salt, black pepper, and optional cumin until emulsified. This dressing adds a zesty punch that ties all the ingredients together beautifully.

Step 4: Finishing

Pour the dressing over the bean and vegetable mixture and toss thoroughly to combine all elements evenly. Allow the salad to rest for a minimum of 10 minutes at room temperature to enable the chia seeds to swell and the flavors to integrate fully. Serve chilled or at room temperature as a satisfying main or side dish.

How to Serve Dense Bean Salad Wellness Seeds

This salad serves beautifully as a hearty main course or as a vibrant side dish at barbecues and family gatherings. Pair it with grilled meats or serve it alongside a crusty whole-grain bread for a complete meal. It’s also a wonderful addition to meal prep as it holds up well in the fridge for up to five days.

How to Store Dense Bean Salad Wellness Seeds

Store any leftovers in an airtight container in the refrigerator. Enjoy your salad within 3 to 5 days for optimal freshness. Note that the longer it sits, the more the chia seeds will absorb moisture from the salad, potentially thickening the texture, so you may want to dress it lightly before serving afterward.

Expert Tips for Perfect Dense Bean Salad Wellness Seeds

Use fresh, high-quality ingredients for the best flavor; organic produce can make a noticeable difference.
If you’re sensitive to raw onion’s sharpness, soak the chopped onions in cold water for about 10 minutes before adding them to the salad.
Adjust the dressing ingredients to your taste; add more mustard for spice or honey for sweetness if you desire.
Incorporate different vegetables based on what’s in season. Corn or radishes can add nice variations.

Delicious Variations

Substitute any type of beans you prefer; white beans or lentils would work well.
To make it more filling, add cooked quinoa or diced avocado.
Swap out the herbs based on your preference; cilantro or mint could add a unique touch.

Frequently Asked Questions

Can I make this salad ahead of time?
Yes, you can prepare the salad a day in advance. Just keep it refrigerated in an airtight container.
How do I make this salad vegan?
This recipe is already vegan, but make sure all dressing ingredients are vegan-friendly.
What can I serve with this salad?
This salad pairs nicely with grilled chicken, fish, or a vegetable stir-fry. It also goes great with tacos or wraps.
Can I freeze the salad?
It’s not recommended to freeze this salad as the texture of the vegetables, particularly the cucumbers and tomatoes, may become mushy when thawed.
How can I increase the protein in this salad?
You can add more beans, include tofu, or serve it with a side of Greek yogurt or a protein-rich grain like quinoa.

Conclusion

The Dense Bean Salad Wellness Seeds is a delightful dish bursting with flavors and nutrients that everyone can enjoy. Its vibrant colors and varied textures create an engaging meal that is as satisfying as it is healthy. So, gather your ingredients, whip up this easy recipe, and relish the goodness of this protein-packed salad. Enjoy!