Dense Bean Salad with Lemon Yogurt Dressing
This Dense Bean Salad keeps you full for hours! Black beans, lentils, veggies, kale, seeds and a creamy, lemony dressing. High Protein, High fiber, anti-inflammatory (17 grams Protein, 14 grams fiber per serving. Gluten-free, Nut-free, option for soy-free)
- 15 ounce can black beans (rinsed and drained, or 1 1/2 cups cooked black beans)
- 15 ounce can brown lentils or green lentils (rinsed and drained, or 1 1/2 cups cooked brown lentils)
- 1/2 cup chopped red bell pepper (chopped small, or more, to taste)
- 1/2 cup chopped green bell pepper (chopped small, or more, to taste)
- 1/2 cup chopped onion (chopped small)
- 3 to 4 tablespoons chopped pickled jalapeños
- 1/2 cup chopped tomatoes (or more, to taste)
- 2 cups loosely packed chopped kale
- 1/2 cup chopped cilantro
- 2 tablespoons hemp seeds
- 2 tablespoons chopped pumpkin seeds
- 1/2 cup non-dairy yogurt (, see notes for sub)
- 1 tablespoon vegan Worcestershire sauce (use gluten-free if needed)
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon ground cumin (optional)
- 1 teaspoon pepper flakes (or a mix of pepper flakes and black pepper)
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 2 tablespoons chopped scallions (cilantro, or other fresh herbs of choice)
- 1 tablespoon hot sauce or chili oil
- Rinse and drain the beans and lentils, if you haven't already. You can also cook both from scratch. See the recipe notes for those instructions.
- Chop all of the vegetables and set them aside. Chop everything into small, similarly-sized pieces, so no one vegetable stands out too much. You want this salad to have an even texture, so chop everything to about the size of the lentils or black beans. Finely chop the kale and cilantro, or whatever herbs you're using. If you don't like cilantro, simply leave it out or replace it with another fresh herb, such as parsley. Add the beans, lentils, chopped vegetables, kale, herbs, hemp seeds, and pumpkin seeds to a large bowl.
- In a small bowl, combine all of the dressing ingredients except the hot sauce or chili oil. Mix well, then taste and adjust the flavor. Add more salt, black pepper, heat, or fresh herbs, if needed. Then, drizzle the hot sauce or chili oil over the dressing, and gently swirl it in.
- You can either keep the dressing and salad separate until you're ready to serve, which works especially well if you're taking it to a picnic, or pour the dressing over the salad and toss everything together until evenly coated right now.
- Taste the finished salad and adjust the seasoning with more salt, spices, herbs, or lemon juice, if needed. Refrigerate the salad for at least 1 hour before serving so the flavors can meld really well. The salad becomes even more flavorful the next day. Serve with toasted sourdough, garlic bread, tortilla chips, or pita crisps. Or, spoon it into a warm pita or tacos or wraps for a hearty meal.
This is my anti-inflammatory dense bean salad. Dense bean salads have been trending, and they are just amazing hearty meals with tons of beans and so many different combinations of flavors, textures, and veggies that you can add to them.
Beans, along with all of the vegetables and other ingredients in this salad, are a great source of fiber, protein, iron, and zinc.
The whole bowl has 65+ grams or more of protein, 50+ grams of fiber, 20+ milligrams of iron, and loads of vitamin C from the tomatoes, peppers, and lemon to help your body absorb all of that iron. There are omega-3s from the hemp seeds, along with pumpkin seeds, making this an incredibly nutrient-dense meal.
This is a great, budget-friendly, easy-to-put-together salad. There is no cooking involved. You just have to chop everything, make the dressing, toss it all together, and it’s ready. It’s also perfect for meal prep because the flavors enhance as the salad sits. The next day, it’s even more flavorful because the beans absorb all of that delicious dressing.
Serve this dense bean salad with tortilla chips, toasted sourdough or garlic bread, added to wraps or tacos, or served over grains, such as quinoa or farro. There are endless possibilities with this salad!
Why You’ll Love this Dense Bean Salad
- easy, no-cook meal, perfect for hot weather!
- packed with protein, fiber, vitamins, Antioxidants and minerals in every bowl
- Anti-inflammatory ingredients
- creamy lemon yogurt dressing sends the flavor profile over the top
- naturally gluten-free and easy to make nut-free and soy-free
