Dense Bean Salad Wellness Seeds (Print)

Protein-rich bean and seed blend with fresh veggies for a filling, vibrant dish.

# Ingredients:

→ Beans & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 can (15 oz) kidney beans, drained and rinsed
03 - 1 can (15 oz) black beans, drained and rinsed

→ Vegetables

04 - 1 red bell pepper, diced
05 - 1 small red onion, finely chopped
06 - 1 cup (5.3 oz) cherry tomatoes, halved
07 - 1 medium cucumber, diced
08 - 1/4 cup (0.5 oz) fresh parsley, chopped

→ Seeds

09 - 2 tablespoons chia seeds
10 - 2 tablespoons hemp seeds

→ Dressing

11 - 3 tablespoons extra virgin olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 tablespoon apple cider vinegar
14 - 1 teaspoon Dijon mustard
15 - 1/2 teaspoon sea salt
16 - 1/4 teaspoon freshly ground black pepper
17 - 1/2 teaspoon ground cumin (optional)

# Directions:

01 - Place the chickpeas, kidney beans, and black beans into a large mixing bowl.
02 - Incorporate the diced red bell pepper, finely chopped red onion, halved cherry tomatoes, diced cucumber, and chopped parsley into the bean mixture.
03 - Sprinkle chia seeds and hemp seeds evenly over the combined ingredients.
04 - Whisk together extra virgin olive oil, fresh lemon juice, apple cider vinegar, Dijon mustard, sea salt, black pepper, and ground cumin in a small bowl until emulsified.
05 - Pour the dressing over the bean and vegetable mixture and toss thoroughly to ensure even coating.
06 - Allow the salad to rest for at least 10 minutes, enabling chia seeds to swell and flavors to meld.
07 - Serve chilled or at room temperature.

# Expert Tips:

01 -
  • It stays crisp and delicious for days, making it your best friend for meal prep Sundays.
  • The chia seeds absorb the dressing and create this magical creamy texture without any mayo or dairy.
  • You get 17 grams of protein per serving, so it's filling enough to be your whole lunch, not just a side.
02 -
  • If you skip the rinsing step on the beans, the salad will taste metallic and unpleasant—I learned this the hard way with impatience.
  • The chia seeds need that rest time to work their magic; if you eat it immediately, they're just crunchy seeds, but after 10 minutes they've bloomed and created actual texture.
03 -
  • Make the dressing in a jar you can shake—it emulsifies better that way and feels less fussy than whisking in a separate bowl.
  • If you're meal-prepping, keep the dressing separate from the vegetables until the night before you eat it; this keeps everything from getting soggy, though honestly, I love it a bit soft after a day or two.
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