Introduction
When I think of wholesome comfort food that’s both hearty and refreshing, the dense bean salad always comes to mind. I remember a summer afternoon when Lina Vexley first prepared this recipe for a family gathering — a vibrant medley of beans, peppers, and herbs that stole the show. She loved creating dishes that nourished both body and soul, and this salad perfectly reflects that spirit. Packed with protein, fiber, and color, it’s a satisfying meal on its own or a perfect side dish that adds both nutrition and beauty to any table.
Dense Bean Salad
Equipment
- Large Mixing Bowl
- Colander
- Whisk
Ingredients
Main Ingredients
- 1 cup kidney beans cooked or canned, drained
- 1 cup black beans cooked or canned, drained
- 1 cup cannellini beans cooked or canned, drained
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- 1/2 cup red bell pepper chopped
- 1/4 cup fresh parsley chopped
Dressing
- 3 tbsp olive oil
- 2 tbsp lemon juice freshly squeezed
- 1 tsp Dijon mustard
- 1/2 tsp salt to taste
- 1/4 tsp black pepper freshly ground
Instructions
- Rinse and drain all beans thoroughly if using canned beans. Place them in a large mixing bowl.
- Add the cherry tomatoes, cucumber, bell pepper, and parsley to the beans.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper to form the dressing.
- Pour the dressing over the salad and toss well until everything is evenly coated.
- Chill for at least 30 minutes before serving to allow flavors to meld.
Notes
Nutrition
How to Make Dense Bean Salad
To prepare this dense bean salad, start by rinsing and draining your beans — kidney, black, and cannellini. This step ensures any excess sodium is removed and the beans remain fresh in flavor. If you’re cooking the beans from scratch, make sure they’re tender but firm enough to hold their shape.
Once your beans are ready, add them to a large mixing bowl along with halved cherry tomatoes, diced cucumber, chopped bell pepper, and fresh parsley. These colorful vegetables not only enhance the presentation but also bring a crisp texture that balances the beans’ richness.
Now, create the dressing. In a small bowl, whisk together olive oil, freshly squeezed lemon juice, Dijon mustard, salt, and pepper. The combination of lemon and mustard gives the salad a tangy kick that complements the earthy beans perfectly. Pour the dressing over the salad and toss gently, ensuring each ingredient gets coated evenly.
For best results, let the salad chill for about 30 minutes before serving. This resting time allows the flavors to meld beautifully, creating a refreshing, protein-rich dish. Serve it as a side to grilled meats, with crusty bread, or as a light vegetarian meal. You can even store leftovers in the fridge for up to three days — the flavors deepen with time, making it even more delicious.
Conclusion
Nutritious, colorful, and full of flavor, the dense bean salad is proof that healthy eating can be both satisfying and simple. As Lina Vexley often says, “food made with care always feeds the heart first.” This salad does exactly that — it’s wholesome, hearty, and vibrant. Whether served at a picnic, potluck, or weekday lunch, it brings together nourishment and joy in every bite.