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Colorful dense bean salad with black beans, chickpeas, corn, cherry tomatoes, and red cabbage in a white bowl

Dense Bean Salad

Rebecca Blumer
This viral dense bean salad is crunchy, colorful, and packed with plant-based protein. No wilted greens—just bold flavor, zesty dressing, and loads of texture. Great for meal prep and endlessly customizable.
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Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine Global Fusion
Servings 8 Servings
Calories 297 kcal

Ingredients
 

Jalapeño-Lime Dressing

  • 2 cloves garlic peeled
  • 2 limes zest and juice
  • 0.5 jalapeño seeds removed, chopped
  • 0.5 cup cilantro loosely packed leaves and tender stems
  • 0.25 cup white wine vinegar
  • 1.5 tsp kosher salt
  • 1 tsp ground cumin
  • 0.5 cup neutral-flavored oil avocado or grapeseed oil

Salad Base

  • 2 cans cooked beans 15 oz each, drained and rinsed; black, pinto, or cannellini
  • 2 bell peppers diced, various colors
  • 2 cups cherry tomatoes halved
  • 1.5 cups corn kernels fresh, thawed frozen, or well-drained canned
  • 0.5 red cabbage finely chopped
  • 0.5 red onion diced
  • 0.5 cup fresh cilantro chopped
  • 0.5 jalapeño minced
  • 6 oz Cotija cheese crumbled (or substitute feta)

Instructions
 

  • Blend garlic, lime zest and juice, jalapeño, cilantro, vinegar, salt, and cumin. Slowly blend in oil until emulsified. Let rest.
  • Prepare vegetables: dice peppers and onion, halve tomatoes, chop cabbage and cilantro, mince jalapeño.
  • Combine beans, vegetables, and herbs in a large bowl. Toss gently to mix without breaking beans.
  • Add crumbled Cotija cheese and dressing. Toss again to coat evenly. Taste and adjust seasoning.
  • Chill 20–30 minutes for best flavor, or serve immediately. Store leftovers in airtight container.

Video

Notes

Customize with seasonal veggies or swap cheese for a vegan version. Dressing may be made ahead. Salad holds well for 4–5 days refrigerated.
Nutrition Facts (Per Serving)
  • Calories: 297
  • Fat: 9.3 g (14.4%)
  • Saturated Fat: 4.9 g (24.3%)
  • Carbohydrates: 40.7 g (13.6%)
  • Fiber: 8.8 g (35.3%)
  • Sugars: 6.5 g
  • Protein: 16.2 g (32.4%)
  • Sodium: 795.9 mg (33.2%)
 
⚠️ Disclaimer: The nutrition information provided is estimated based on automated calculations and should be viewed as an approximation. These values are offered as a helpful reference and may vary depending on specific ingredients and brands used. For the most accurate results, please consult your own nutritional data or preferred brand values.