Description
This Dense Bean Salad is a hearty, colorful mix of creamy white beans, crunchy bell peppers, red onion, and fresh herbs, tossed in a tangy olive oil and vinegar dressing. Perfect for meal prep, potlucks, or a light, nutritious lunch.
Ingredients
1 can (15 oz) white beans, rinsed and drained
1 small red bell pepper, thinly sliced
1 small green bell pepper, thinly sliced
1 small yellow bell pepper, thinly sliced
1 small red onion, thinly sliced
1 cup cherry tomatoes, halved (or 1/2 cup roasted red peppers, chopped)
1/4 cup fresh parsley, finely chopped
3 tablespoons olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
1. Drain and rinse the white beans thoroughly and set aside.
2. Thinly slice the red onion and bell peppers. Halve the cherry tomatoes or chop roasted red peppers. Chop parsley.
3. In a small bowl, whisk together the olive oil, red wine vinegar, garlic, salt, and pepper until well combined.
4. In a large mixing bowl, combine beans, vegetables, and parsley. Pour the dressing over and gently toss to coat.
5. Cover and refrigerate for at least 30 minutes before serving. Stir before serving for best flavor.
Notes
Soaking red onions in cold water for 10 minutes helps mellow their sharpness.
This salad gets better the next day—don’t skip the marinating time.
Swap in chickpeas or lentils if you don’t have white beans on hand.
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 4g
- Sodium: 280mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 7g
- Protein: 7g
- Cholesterol: 0mg
Keywords: dense bean salad, white bean salad, vegan salad, Mediterranean salad, gluten-free salad