Name: Protein-Packed Dense Bean Salad
Prep time: 15 min
Total time: 15 min
Cuisine: American
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 can (15 oz) black beans, drained and rinsed; 1 can (15 oz) kidney beans, drained and rinsed; 1 red bell pepper, diced; 1 green bell pepper, diced; 1 small red onion, finely chopped; 1/2 cup fresh parsley, chopped; 1/4 cup olive oil; 3 tablespoons red wine vinegar; 1 tablespoon Dijon mustard; 1 tablespoon maple syrup or honey; 1 teaspoon garlic powder; 1/2 teaspoon sea salt; 1/2 teaspoon black pepper; 1/4 teaspoon crushed red pepper flakes (optional)

Why You’ll Love This Recipe

I love how this salad checks all the boxes: plant-based protein, vibrant crunch, and bold flavor from a tangy Dijon vinaigrette. It’s gluten-free, dairy-free, and super filling thanks to the fiber-rich beans. Plus, it takes just 15 minutes to put together—no cooking required.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

1 can chickpeas (15 oz), drained and rinsed
1 can black beans (15 oz), drained and rinsed
1 can kidney beans (15 oz), drained and rinsed
1 red bell pepper, diced
1 green bell pepper, diced
1 small red onion, finely chopped
½ cup fresh parsley, chopped
¼ cup olive oil
3 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon maple syrup or honey
1 teaspoon garlic powder
½ teaspoon sea salt
½ teaspoon black pepper
¼ teaspoon crushed red pepper flakes (optional)

directions

I start by adding the chickpeas, black beans, kidney beans, diced bell peppers, chopped red onion, and parsley to a large mixing bowl.
In a separate bowl or small jar, I whisk together the olive oil, red wine vinegar, Dijon mustard, maple syrup (or honey), garlic powder, salt, black pepper, and red pepper flakes.
I pour the dressing over the bean and vegetable mixture.
Using a spatula or large spoon, I gently toss everything together until the dressing coats all the ingredients evenly.
I cover the bowl and let it chill in the fridge for at least 1 hour—this makes the flavors meld beautifully.
I serve it cold, straight from the fridge, or pack it up for a grab-and-go meal.

Servings and timing

This recipe makes 6 servings, and it’s ready in just 15 minutes with no cooking required.
Each serving delivers around 280 kcal, making it an excellent option for a light lunch, side dish, or protein-rich snack.

Variations

Oil-free: I skip the olive oil and add a splash of extra vinegar and mustard for a lighter, punchier dressing.
Add grains: I mix in cooked quinoa, bulgur, or farro to make it even heartier.
Fresh twist: Chopped cucumber or cherry tomatoes add more crunch and freshness.
Southwest flair: A pinch of cumin and a squeeze of lime gives this salad a Tex-Mex upgrade.

storage/reheating

I store the salad in an airtight container in the refrigerator for up to 5 days.
There’s no need to reheat—it’s best served chilled or at room temperature. If it thickens in the fridge, I stir in a splash of vinegar or olive oil to loosen it up.

FAQs

Is this salad good for meal prep?

Yes, I make it at the start of the week and enjoy it for several days. It holds up well and even gets better as the flavors develop.

Can I use dried beans instead of canned?

Absolutely. I just make sure to soak and cook them in advance. I use about 1½ cups cooked beans for every 15 oz can.

What other herbs can I use instead of parsley?

I’ve swapped in cilantro, dill, or fresh basil when I’m out of parsley. Each brings its own unique flavor.

Is this salad freezer-friendly?

Not really. The beans and veggies can become mushy after thawing, so I recommend sticking to the fridge for storage.

Can I make this spicy?

Yes! I add extra red pepper flakes, diced jalapeño, or a dash of hot sauce if I’m craving some heat.

Conclusion

This protein-packed dense bean salad is one of my favorite no-fuss recipes. It’s nutritious, full of flavor, and endlessly customizable. Whether I’m feeding a crowd or just prepping lunches for the week, it never fails to deliver on taste and convenience. It’s the kind of dish that makes eating healthy feel incredibly satisfying.