Dense Bean Salad Wellness Seeds (Printable Version)

Protein-packed bean blend with chia and hemp seeds dressed in a tangy citrus vinaigrette.

# Components:

→ 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 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)

# Method Steps:

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 bowl.
03 - Sprinkle the chia seeds and hemp seeds evenly over the salad mixture.
04 - In a small bowl, whisk together the extra virgin olive oil, lemon juice, apple cider vinegar, Dijon mustard, sea salt, black pepper, and ground cumin until emulsified.
05 - Pour the dressing over the bean and vegetable mixture, then toss thoroughly to coat all ingredients.
06 - Allow the salad to rest for at least 10 minutes to let the chia seeds swell and flavors meld.
07 - Serve chilled or at room temperature.

# Expert Advice:

01 -
  • It's the kind of salad that actually keeps you satisfied, not just a side dish that leaves you hungry an hour later.
  • You can throw it together in less time than it takes to order takeout, and it tastes better the next day when the flavors have gotten cozy together.
  • The hemp and chia seeds add this subtle nutty crunch that makes every bite feel intentional.
02 -
  • Do not skip rinsing the canned beans, or you'll end up with a salad that tastes starchy and flat instead of clean and alive.
  • The chia seeds really do change texture as they sit, becoming almost creamy in a way that makes this feel like a more substantial dish than it actually is.
03 -
  • Buy the highest quality olive oil you can afford because it's the backbone of the dressing and nothing masks a mediocre oil in a raw dish.
  • A light hand with the salt matters because the dressing will concentrate as the chia seeds absorb liquid, so undersalt slightly at the start and taste before serving.
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