Dense Bean Salad

Name: Dense Bean Salad
Total time: 15 min
Yield: 8
Ingredients: 1/4 cup red wine vinegar; 1/4 cup extra virgin olive oil; 3 Tbsp fresh lemon juice; 1 Tbsp zest lemon; 2 tsp dried oregano; 1 tsp freshly ground black pepper; 1 medium red onion, finely chopped; 1 red bell pepper, stemmed, seeded and chopped; 1 yellow bell pepper, stemmed, seeded and chopped; 1 can (15 oz) no salt added organic chickpeas, drained and rinsed; 1 can (15 oz) no salt added organic black beans, drained and rinsed; 1 cup finely chopped fresh parsley

By Adam Fisher

Published 1/29/2025

Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT

Approved for These Diets:

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

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How to Make Dense Bean Salad

Dressing

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

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.

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Nutrition Facts

Serving Size:

3/4 cup

128

Calories

8

g

Fat

0

mg

Cholesterol

28

mg

Sodium

22

g

Carbs

1

g

Sat. Fat

7

g

Fiber

6

g

Protein

3

g

Sugars

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