Dense Bean Salad Wellness Seeds (Printable Version)

A protein-packed bean salad featuring chickpeas, kidney beans, chia, and hemp seeds for flavor and texture.

# Ingredient List:

→ 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 (5.3 oz) cherry tomatoes, halved
07 - 1 medium cucumber, diced
08 - 1/4 cup (0.5 oz) fresh parsley, chopped

→ Seeds

09 - 2 tbsp chia seeds
10 - 2 tbsp hemp seeds

→ Dressing

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

# Directions:

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 beans.
03 - Sprinkle the chia seeds and hemp seeds evenly over the salad ingredients.
04 - Whisk together the extra virgin olive oil, fresh lemon juice, apple cider vinegar, Dijon mustard, sea salt, black pepper, and optional cumin in a small bowl until emulsified.
05 - Pour the dressing over the bean and vegetable mixture and toss thoroughly to combine all elements evenly.
06 - Allow the salad to rest for a minimum of 10 minutes at room temperature to enable the chia seeds to swell and the flavors to integrate.
07 - Serve chilled or at room temperature as a satisfying main or side dish.

# Expert Advice:

01 -
  • It comes together in minutes but tastes like you put in serious effort, especially after the flavors sit and deepen.
  • The combination of beans and seeds makes it so filling you wont be hungry an hour later like with most salads.
  • Everything keeps well, so you can make it ahead and actually enjoy better leftovers the next day.
02 -
  • Don't skip the resting time, those 10 minutes transform the salad from good to something you'll want to eat with a spoon.
  • If you dress it too early, the vegetables will release water and dilute everything, so add the dressing close to serving unless you're meal prepping.
  • Chia seeds keep absorbing liquid, so if you're storing leftovers, you might need to add a splash of lemon juice or oil before serving again.
03 -
  • Toast the cumin seeds in a dry pan for 30 seconds before grinding them, it brings out an incredible depth of flavor.
  • If you want the salad to feel more substantial, toss in some cooked quinoa or farro for extra texture and bite.
  • Always taste the dressing before adding it to the salad, it's easier to fix the balance in a small bowl than in the whole batch.
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