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Wholesome Dense Bean Salad Formula with Chickpeas Lentils Easy Recipe for Healthy Meals

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A hearty and fresh bean salad combining chickpeas, lentils, and mixed beans with fresh veggies and a tangy lemon dressing. Quick to prepare and perfect for meal prep or a wholesome meal.

Ingredients

Scale
  • 1½ cups (250 g) cooked or canned chickpeas, drained and rinsed
  • 1 cup (200 g) green or brown lentils, cooked until tender but firm
  • 1 cup (170 g) mixed beans (kidney beans, black beans, or cannellini), cooked or canned, drained
  • 1 red bell pepper, finely diced
  • ½ red onion, thinly sliced
  • 2 celery stalks, chopped
  • Handful of fresh parsley, chopped
  • Handful of fresh mint, chopped (optional)
  • Juice of 1 large lemon (about 3 tablespoons / 45 ml)
  • 3 tablespoons (45 ml) extra virgin olive oil
  • 1 garlic clove, minced
  • 1 teaspoon (2 g) ground cumin
  • ½ teaspoon (1 g) smoked paprika (optional)
  • Salt and freshly ground black pepper to taste
  • Optional add-ins: crumbled feta or diced avocado for creaminess, toasted nuts or seeds for crunch

Instructions

  1. Rinse 1 cup (200 g) of lentils under cold water. Place them in a medium saucepan with 3 cups (720 ml) of water. Bring to a boil, then simmer uncovered for 20-25 minutes until tender but not mushy. Drain and set aside to cool.
  2. If using canned chickpeas and mixed beans, drain and rinse them thoroughly under cold water.
  3. Dice 1 red bell pepper, thinly slice half a red onion, chop 2 celery stalks, and roughly chop a handful each of parsley and mint. Soak sliced onion in cold water for 5 minutes to soften sharpness if desired.
  4. In a small bowl, whisk together the juice of 1 large lemon, 3 tablespoons extra virgin olive oil, 1 minced garlic clove, 1 teaspoon ground cumin, ½ teaspoon smoked paprika, and salt and pepper to taste.
  5. In a large mixing bowl, combine the cooked lentils, chickpeas, mixed beans, chopped veggies, and herbs. Pour the dressing over and toss gently but thoroughly to coat evenly.
  6. Cover the bowl and refrigerate for at least 30 minutes before serving to allow flavors to meld. If pressed for time, even 10 minutes helps.
  7. Before serving, taste and adjust seasoning with additional salt, olive oil, or lemon juice as desired.

Notes

Do not overcook lentils; they should be tender but hold their shape. Rinse canned beans well to reduce sodium and canned flavor. Use fresh lemon juice for best flavor. Let salad rest refrigerated for at least 30 minutes to allow flavors to meld. Salad keeps well up to 3 days refrigerated. Optional add-ins like feta, avocado, nuts, or seeds can be added for creaminess or crunch.

Nutrition

Keywords: bean salad, chickpeas, lentils, healthy meals, easy recipe, meal prep, vegetarian, vegan, gluten-free

Find it online: https://perkypan.com/wholesome-dense-bean-salad-formula-with-chickpeas-lentils-easy-recipe-for-healthy-meals/