Dense Bean Salad Wellness Seeds (Print Version)

Protein-packed beans combined with fresh veggies and nutrient-dense chia and hemp seeds for a vibrant dish.

# What You'll Need:

→ 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 (150 g or approx. 5.3 oz) cherry tomatoes, halved
07 - 1 medium cucumber, diced
08 - 1/4 cup (0.5 oz) 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)

# How To:

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

# Expert Tips:

01 -
  • It gets better as it sits, soaking up the tangy dressing and turning into a meal that tastes like you planned it all along.
  • The crunch from the seeds and vegetables makes every bite feel alive and satisfying.
  • You can throw it together without turning on the stove, which means dinner is ready before you break a sweat.
02 -
  • Rinse the beans thoroughly or the salad will taste tinny and the liquid will thin out your dressing.
  • Let the salad sit before serving or the chia seeds will stay crunchy instead of turning into the glue that holds everything together.
  • Taste the dressing before you pour it because some mustards are sharper than others and you might need more lemon to balance it out.
03 -
  • Make the dressing in a jar with a lid so you can shake it instead of whisking, and store any extra right in the same jar.
  • If the salad feels too thick after sitting, loosen it with a splash of lemon juice or a drizzle of olive oil.
  • Toast the hemp seeds in a dry pan for a minute before adding them to bring out a deeper, nuttier flavor.
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