The next time you’re in the mood for a lettuce or veggie-focused salad, consider beans as the star of your plate. It’s a high-protein and high-fiber dish that, with the right vegetables, could hit all of the targets of the food nutrition groups. And while it’s usually characterized by a mix of a few beans, there’s room for creativity.
In addition to a variety of meats to add with your beans, there are also a host of cultural styles to consider like Mediterranean or Latin. TikToker social media users are also enjoying the Italian version. Wondering how to get started? Here are the ingredients you’ll need to make a dense bean salad.
Ingredients for a Dense Bean Salad
It’s typical to start your dense bean salad off with some sort of bean, such as chickpeas, black beans or cannellini. If you have other beans at your disposal, feel free to use those. (For quicker preparation, use a canned version that’s already ready to eat. Using a dry bag would require multiple hours of soaking and boiling to get to this point.)
The next ingredient would be fresh veggies such as cucumbers, tomatoes, onions, corn and bell peppers. A mix of these veggies will add color and flavor, as well as a difference in texture to your dense bean salad.
Lastly, if you’re considering adding meat, add chopped or ground chicken or beef. Deli meats would also suffice.
Your last ingredient will be a vinaigrette of some kind, which could be Italian or balsamic. This last step brings us to our next one: mixing.
Place all of your ingredients in one mixing bowl. Add your beans, veggies, meats and vinaigrette.
Keep in mind that beans soak up whatever is added to them so this can determine how much liquid to add. You’ll want to mix these ingredients lightly, perhaps even with a solid or plastic spoon to prevent mashing the beans too much.
Those who have tried the recipe and/or are accustomed to it say the longer it sits, the better it tastes. The other ingredients have the power to amplify flavor so consider other flavors like sours and sweets (i.e. banana peppers, pickles, peaches).
Let us know how you put yours together and if the recipe has simplified your meals.
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