Dense Bean Salad Wellness Seeds (Printable)

A filling bean and seed salad with fresh vegetables and zesty dressing.

# What You'll Need:

→ 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 tbsp chia seeds
10 - 2 tbsp hemp seeds

→ Dressing

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

# How-To Steps:

01 - In a large mixing bowl, combine chickpeas, kidney beans, and black beans.
02 - Add diced red bell pepper, finely chopped red onion, halved cherry tomatoes, diced cucumber, and chopped parsley to the beans.
03 - Sprinkle chia seeds and hemp seeds evenly over the salad mixture.
04 - Whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, sea salt, black pepper, and optional ground cumin in a small bowl.
05 - Pour the dressing over the combined ingredients and toss thoroughly to blend all flavors.
06 - Let the salad rest for at least 10 minutes for chia seeds to absorb moisture and flavors to develop.
07 - Serve chilled or at room temperature to taste.

# Expert Suggestions:

01 -
  • It keeps you full for hours without feeling heavy or sluggish.
  • The chia seeds soak up the dressing and give every bite a satisfying chew.
  • You can throw it together in the time it takes to check your phone twice.
  • Leftovers taste even better after the flavors have had time to settle in together.
02 -
  • Don't skip the resting time, the chia seeds need those 10 minutes to thicken the dressing and bind everything together.
  • If you add the dressing and eat it right away, it'll taste thin and watery compared to what it becomes after a little patience.
  • Taste it before serving and add more salt or lemon juice if it feels flat, beans can handle a lot of seasoning.
03 -
  • Let the salad come to room temperature before serving if it's been in the fridge, the flavors open up and taste more vibrant.
  • Double the dressing recipe and keep extra in a jar, it's great on roasted vegetables or grain bowls later in the week.
  • If you're meal prepping, keep the dressing separate until you're ready to eat so the vegetables stay extra crisp.
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