Dense Bean Salad

Dense Bean Salad

5 servings
Meet my Triple Antioxidant Dense Bean Salad—a vibrant, nutrient-packed dish featuring the three beans with the highest antioxidant content!

Ingredients

  • 1/4 cup red wine vinegar
  • 6 tablespoons hemp hearts
  • 2 tablespoons nutritional yeast
  • 1 tablespoon mellow miso)

    (white miso

  • 1 large clove garlic
  • 1/2 cup chives
  • 1/2 cup fresh parsley leaves
  • 1 small lemon
    juice, or to taste
  • 1/2 cup water
  • 1 tablespoon date syrup
    or maple syrup, or to taste
  • Salt
    or salt substitute, to taste
  • 1 cup cooked French lentils

    or Puy, or green lentils

  • 1 cup cooked kidney beans
  • 1 cup cooked black beans
  • 1 large red bell pepper

    small dice

  • 1 pint grape tomatoes

    quartered

  • 1 cup artichoke hearts

    marinated and quartered from a jar, strained, and rinsed

  • 6 sun-dried tomatoes or plain sun-dried tomatoes

    soaked in water), (jarred, preserved in oil, rinsed

  • 1 medium shallot

    minced

  • 2 tablespoons capers

    reduced-sodium, rinsed and minced

  • 1/2 cup fresh parsley

    chopped

  • 1/4 cup raw pumpkin seeds

Directions

  1. 1

    Make the dressing: Transfer the red wine vinegar, hemp hearts, nutritional yeast, mellow miso, garlic, chives, parsley, lemon juice, water, and date syrup to the canister of a blender. Blend on high until smooth.

  2. 2

    Combine: Place the lentils, kidney beans, black beans, bell pepper, tomatoes, artichoke hearts, sun-dried tomatoes, shallot, capers, parsley, and pumpkin seeds into a large bowl.

  3. 3

    Dress: Add about two-thirds of the dressing and mix to combine. Add more dressing as desired.

Dense Bean Salad

Dense Bean Salad

5.0(31)15 min5 servings

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Ratings & Reviews

0.0/ 5
Exceptional

Based on 31 ratings

cookingforpeanuts.com
5.0(31 reviews)
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About this Recipe

Looking for a vibrant, nutrient-packed dish that’s ready in just 15 minutes? This Triple Antioxidant Dense Bean Salad is your answer for a healthful, flavorful meal that brings both satisfaction and goodness to your table. You'll love how easily it comes together, proving that nourishing food doesn't have to be complicated.

What makes this Dense Bean Salad truly stand out is its commitment to robust flavor and nutrition, featuring a powerful trio of lentils, kidney, and black beans—each packed with beneficial antioxidants. The creamy, savory dressing, made with a blend of mellow miso, nutritional yeast, and hemp hearts, coats every bite in an umami-rich embrace. This thoughtful combination elevates simple beans to something truly extraordinary, setting it apart from your average salad.

Prepare for a refreshing and satisfying salad experience that tantalizes your palate with every forkful. You'll enjoy a delightful medley of textures, from the tender chew of the various beans to the crisp bite of finely diced red bell pepper and the burst of juicy quartered grape tomatoes. The unique dressing, brightened with a squeeze of fresh lemon juice and subtly sweetened by date syrup, offers a perfectly balanced symphony of savory, tangy, and slightly sweet notes. This effortlessly assembled dish is a testament to how delicious wholesome eating can be.

This Dense Bean Salad is incredibly versatile, allowing for easy customization. Feel free to swap French lentils for Puy or green varieties based on what you have on hand. For the sweetener, maple syrup makes an excellent alternative to date syrup, letting you adjust to your preferred taste. If using plain sun-dried tomatoes, remember to soak them in water until tender before dicing, or use jarred, oil-preserved ones after rinsing. For an extra pop of flavor, don't hesitate to increase the amounts of fresh parsley or chives.

Perfect for a light yet filling lunch, a vibrant side dish, or a wholesome addition to any potluck spread, this salad truly shines when served chilled. It's a fantastic way to enjoy a substantial, plant-forward meal any day of the week.

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