Dense Bean Salad Wellness Seeds (Print Version)

Hearty bean mix with red pepper, tomatoes, and a crunchy seed topping for a fresh, filling dish.

# Components:

→ 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 cherry tomatoes, halved
07 - 1 medium cucumber, diced
08 - 1/4 cup fresh parsley, chopped

→ Seeds

09 - 2 tablespoons chia seeds
10 - 2 tablespoons hemp seeds

→ Dressing

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

# Preparation Steps:

01 - In a large mixing bowl, combine the chickpeas, kidney beans, and black beans.
02 - Add the diced red bell pepper, finely chopped red onion, halved cherry tomatoes, diced cucumber, and chopped parsley to the bowl.
03 - Sprinkle the chia seeds and hemp seeds evenly over the salad mixture.
04 - In a small bowl, whisk together extra virgin olive oil, fresh lemon juice, apple cider vinegar, Dijon mustard, sea salt, black pepper, and ground cumin until emulsified.
05 - Pour the dressing over the bean and vegetable mixture and toss thoroughly to ensure even coating.
06 - Let the salad rest for at least 10 minutes to allow chia seeds to swell and the flavors to meld.
07 - Serve chilled or at room temperature according to preference.

# Expert Advice:

01 -
  • It actually tastes better the next day, so meal prep becomes genuinely useful instead of just a chore.
  • Those tiny seeds add a texture surprise and a nutritional punch that makes you feel like you're doing something right for your body.
  • No cooking required means you can throw it together while mentally checking out from the kitchen.
02 -
  • Don't skip rinsing your canned beans—the difference between starchy and clean-tasting is literally just 30 seconds under running water, and it matters more than you'd think.
  • The salad gets better as it sits, not worse, so make it an hour or even a day ahead if you're serving it to company and want less stress.
03 -
  • Make the dressing first and let it sit while you chop vegetables—it gives the flavors time to marry and tastes noticeably better than fresh.
  • If you're serving this tomorrow instead of today, don't add the seeds until a few hours before serving, otherwise they absorb so much liquid the salad becomes thick and starchy.
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