Description
Viral Dense Bean Salad is a fresh, protein-packed easy recipe loaded with creamy beans, crisp vegetables, herbs, and a zesty homemade dressing. It is perfect for a quick lunch, healthy snack, easy dinner side, and one of those smart food ideas you can meal prep ahead for busy days.
Ingredients
2 cans cannellini beans, drained and rinsed
1 cup green beans, chopped
1 red bell pepper, diced
1 yellow bell pepper, diced
1/2 medium red onion, thinly sliced
1/2 cup fresh parsley, chopped
1 tablespoon fresh basil, chopped
1/4 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes
Instructions
1. Drain and rinse the cannellini beans, then let them dry slightly.
2. If needed, blanch the green beans for 2 to 3 minutes, then cool and drain them well.
3. Dice the red bell pepper and yellow bell pepper, thinly slice the red onion, and chop the parsley and basil.
4. In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, garlic, oregano, salt, black pepper, and red pepper flakes.
5. Add the cannellini beans, green beans, bell peppers, red onion, parsley, and basil to a large bowl.
6. Pour the dressing over the salad and toss gently until everything is evenly coated.
7. Chill for 20 to 30 minutes to let the flavors blend.
8. Toss again before serving and adjust seasoning if needed.
Notes
Letting the salad chill before serving gives the beans time to absorb more flavor.
Soak the sliced red onion in cold water for 10 minutes if you want a milder taste.
Add feta, cucumber, or cherry tomatoes right before serving for extra texture and color.
- Prep Time: 15 minutes
- Cook Time: 3 minutes
- Category: Salad
- Method: No-Cook / Blanch
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 230
- Sugar: 4g
- Sodium: 430mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 8g
- Protein: 8g
- Cholesterol: 0mg