Dense Bean Salad Wellness Seeds (Print Version)

Protein-rich bean salad with chickpeas, kidney beans, fresh veggies, chia, and hemp seeds.

# 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 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)

# How to Make It:

01 - In a large mixing bowl, combine the drained chickpeas, kidney beans, and black beans.
02 - Add diced red bell pepper, finely chopped red onion, halved cherry tomatoes, diced cucumber, and chopped parsley to the beans.
03 - Sprinkle chia seeds and hemp seeds evenly over the 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 optional ground cumin.
05 - Pour the dressing over the combined ingredients and toss thoroughly to ensure even coating.
06 - Let the salad rest for at least 10 minutes to allow the chia seeds to absorb liquid and the flavors to meld.
07 - Serve the salad chilled or at room temperature as desired.

# Additional Tips::

01 -
  • It comes together in under 15 minutes with no cooking required, perfect for busy weeknights or meal prep.
  • The chia and hemp seeds add a subtle crunch and a serious protein boost without changing the flavor.
  • Every bite feels vibrant and fresh, thanks to the crisp vegetables and tangy lemon dressing.
  • You can customize it endlessly with whatever beans or veggies you have on hand.
02 -
  • Rinse the canned beans thoroughly to remove excess sodium and that starchy liquid that can make the salad slimy.
  • Let the salad rest for at least 10 minutes before serving, the chia seeds need time to absorb the dressing and create a cohesive texture.
  • Dont skip the acid, the lemon juice and vinegar are essential for balancing the starchiness of the beans.
03 -
  • Taste the salad after it rests and adjust the seasoning, beans can absorb a lot of salt and acid so you may need to add a bit more lemon juice or a pinch of salt before serving.
  • If the chia seeds clump together, whisk the dressing again just before pouring it over the salad to help them distribute evenly.
  • Make a double batch of the dressing and store it in a jar, it keeps for a week and works beautifully on grain bowls and roasted vegetables too.
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