What makes a dense bean salad?

It’s made with hearty beans, crunchy veggies, and bold flavors. It’s called “dense” because it’s filling, nutrient-rich, and made with real, satisfying ingredients—not fluff.

Why should you eat a dense bean salad today?

It fuels you with fiber, protein, and essential nutrients, all while being easy to make, affordable, and meal-prep friendly. It’s a salad that actually fills you up.

Who is the dense bean salad girl?

She’s anyone who values real food that works hard. It started online, but it’s really about eating with purpose, confidence, and joy—especially when beans are involved.

What are the most nutrient dense beans?

Lentils, black beans, chickpeas, and kidney beans top the list. They’re loaded with protein, fiber, and minerals like iron and magnesium.

Dense Bean Salad – Amazing 1-Bowl Meal for Tired Days

Description

This dense bean salad is a make-ahead, nutrient-rich power bowl packed with protein, fiber, and flavor. Perfect for lunches or post-shift dinners.

Ingredients

Scale

1 can black beans, drained and rinsed

1 can chickpeas, drained and rinsed

1 cup cooked lentils

1/2 red onion, finely chopped

1/2 cucumber, diced

1/4 cup fresh parsley or dill

Juice of 1 lemon

2 tbsp olive oil

Salt and pepper to taste

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Instructions

1. Add all beans to a large mixing bowl.

2. Stir in onion, cucumber, and fresh herbs.

3. Drizzle with lemon juice and olive oil.

4. Season with salt and pepper.

5. Mix well and let sit for at least 15 minutes before serving.

Notes

This salad tastes better the next day. Store in the fridge up to 4 days. Add avocado just before serving if desired.

Prep Time: 10 minutes
Cook Time: 0 minutes
Category: Salad
Method: No-cook
Cuisine: Global

Nutrition

Serving Size: 1 bowl
Calories: 320
Sugar: 4g
Sodium: 420mg
Fat: 11g
Saturated Fat: 1.5g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 13g
Protein: 15g
Cholesterol: 0mg