Dense Bean Salad with Lemon with Lemon Dijon Dressing
Dense bean salad with lemon Dijon dressing is packed with three kinds of beans, chopped vegetables, feta, and a lemony vinaigrette that coats everything without turning watery in the fridge. This is the kind of lunch you scoop straight from the container for the next few days and never get tired of eating.
Servings 6
Calories 310kcal
Equipment
- mixing bowls (large). Enough room to toss everything evenly.
- Colander Helps the beans drain well so the dressing stays flavorful.
- whisk For emulsifying dressing.
Ingredients
Salad:
- 1 can (15 oz / 425 g) chickpeas drained and rinsed
- 1 can (15 oz / 435 g) black beans drained and rinsed
- 1 can (15 oz / 425 g) cannellini beans drained and rinsed
- 1 cup (~150 g) diced cucumber
- 1 cup (~180 g) quartered cherry tomatoes
- ½ cup (~75 g) finely chopped red onion
- 1 (~150 g) red bell pepper diced
- 1 cup (~110 g) shredded carrots
- ½ cup (~15 g) chopped fresh parsley
- ¼ cup (40 g) crumbled feta cheese
Lemon Dijon Dressing:
- ¼ cup (60 ml) olive oil
- 3 tbsps (45 mL0 fresh lemon juice
- 1 tbsp (15 ml) red wine vinegar
- 1 tsp (5 ml) Dijon mustard
- 1 tsp (5 ml) honey
- 1 clove garlic finely grated
- ½ tsp (2 g) dried oregano leaves
- salt and pepper to taste
- pinch red pepper flakes (optional)
Instructions
- Drain and rinse the chickpeas, black beans, and cannellini beans very well. Let them sit in a colander while you prepare the rest of the salad ingredients so excess water drains off and the dressing does not get watered down later.1 can (15 oz / 425 g) chickpeas, 1 can (15 oz / 435 g) black beans, 1 can (15 oz / 425 g) cannellini beans
- Dice the cucumber, cherry tomatoes, red onion, and red bell pepper into small, even pieces. Add them to a large mixing bowl along with the shredded carrots, chopped parsley, and drained beans.1 cup (~150 g) diced cucumber, 1 cup (~180 g) quartered cherry tomatoes, ½ cup (~75 g) finely chopped red onion, 1 (~150 g) red bell pepper, 1 cup (~110 g) shredded carrots, ½ cup (~15 g) chopped fresh parsley
- Whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, grated garlic, oregano, salt, pepper, and red pepper flakes until the dressing looks creamy and combined.¼ cup (60 ml) olive oil, 3 tbsps (45 mL0 fresh lemon juice, 1 tbsp (15 ml) red wine vinegar, 1 tsp (5 ml) Dijon mustard, 1 tsp (5 ml) honey, 1 clove garlic, ½ tsp (2 g) dried oregano leaves, salt and pepper, pinch red pepper flakes
- Pour the dressing over the salad and toss well so everything gets evenly coated.
- Add the feta cheese and toss gently so it stays throughout the salad instead of disappearing into the dressing.¼ cup (40 g) crumbled feta cheese
- Cover and refrigerate for at least 30 minutes before serving. The flavor gets better as it chills and gives the beans time to absorb the dressing.
- Taste again before serving and add another squeeze of lemon juice or pinch of salt if needed after refrigeration.
Notes
- Letting the beans drain while prepping the vegetables helps keep the vinaigrette from thinning out later.
- Chopping the vegetables into small pieces gives the salad a more balanced texture and helps every scoop get a little of everything.
- The salad tastes even better after a few hours in the refrigerator.
- If making ahead for several days, fresh parsley can be stirred in again before serving for a fresher finish.
- Feel free to serve this over a bed of mixed greens if you like.
Nutrition
Serving: 240g | Calories: 310kcal | Carbohydrates: 29g | Protein: 11g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 8mg | Sodium: 470mg | Potassium: 620mg | Fiber: 10g | Sugar: 5g | Vitamin A: 4100IU | Vitamin C: 42mg | Calcium: 95mg | Iron: 3mg