Dense Bean Salad Wellness Seeds (Printable)

Hearty bean salad with chia and hemp seeds for a nutritious, filling dish with vibrant vegetables.

# Ingredient list:

→ 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)

# Cooking 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 olive oil, lemon juice, apple cider vinegar, Dijon mustard, sea salt, black pepper, and optional ground cumin until emulsified.
05 - Pour the dressing over the bean and vegetable mixture and toss thoroughly to combine all ingredients evenly.
06 - Let the salad rest for at least 10 minutes to allow the chia seeds to absorb moisture and the flavors to blend harmoniously.
07 - Serve chilled or at room temperature as a nourishing main or accompaniment.

# Expert advice:

01 -
  • It's genuinely filling enough to be your whole lunch, not just a side dish pretending to be substantial.
  • The chia and hemp seeds add a subtle nuttiness that makes people ask what your secret is.
  • Zero cooking required means you can have this ready while your coffee is still hot.
  • It actually tastes better the next day once everything gets to know each other.
02 -
  • Don't skip rinsing the canned beans or you'll end up with a chalky, metallic taste no dressing can fix.
  • The chia seeds only work their magic if you give the salad time to sit—rushing defeats the whole point of using them.
  • Taste your dressing before it hits the salad and adjust it then, because once everything is mixed you can't undo an over-salted or under-lemony moment.
03 -
  • Buy your beans in bulk at a specialty store if you can—they're often fresher and don't have that tinny taste some canned beans carry.
  • Keep your salad and dressing separate until you're ready to eat if you need it to last more than a few hours, because the liquid will continue breaking everything down.
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