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Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Photo Credit: Baldwin Publishing Staff Photographer
Dense Bean Salad is taking over TikTok as the go-to heart-healthy and low sodium dish! This protein- and fiber-packed recipe combines crisp bell peppers, red onion, and fresh parsley with no-salt-added chickpeas and black beans for a nourishing bite. A zesty dressing of red wine vinegar, lemon, and oregano enhances the flavor while keeping it light and diabetic-friendly. Ideal for meal prep or as a vibrant side dish, this bean salad supports heart health while keeping sodium low. Whether you're eating clean or need a satisfying plant-based dish, this trending recipe delivers bold flavors and lasting energy in every bite.
Looking for more fresh meal prep ideas? Take a look at all of our delicious healthy high protein recipes!
Total Time
15 minutes
Servings
8
Calories
128
Ingredients
Recipe yields 8 servings
Dressing
Dense Bean Salad
Directions
Dressing
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In a medium mixing bowl, whisk together red wine vinegar, olive oil, lemon juice, lemon zest, oregano, and black pepper; set aside.
Dense Bean Salad
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In a large mixing bowl, combine the onion, bell peppers, beans, and parsley; stir to combine. Add dressing; stir to combine. Serve immediately at room temperature, or store in an airtight container in the refrigerator for up to 1 week.