If youâre looking for a fresh, filling meal that wonât put a strain on the grocery budget, this Farmhouse Dense Bean Salad belongs on your menu. It combines three affordable beans with crisp vegetables and a simple homemade vinaigrette - no lettuce, mayonnaise, meat, eggs or cheese needed.
Unlike a traditional lettuce-based salad, a dense bean salad holds up beautifully in the refrigerator. Make it once, and youâll have a flavorful side dish or easy lunch ready for several days. Itâs especially delicious when garden vegetables are plentiful, produce stands are overflowing or cucumbers and tomatoes are on sale.
Why Beans Are a Budget-Friendly Staple
Beans are one of the most economical ways to add plant-based protein and staying power to a meal. Theyâre also easy to keep in the pantry, making this a recipe you can pull together without buying expensive specialty ingredients.
Depending on the variety and brand, a ½-cup serving of cooked beans generally provides approximately:
* Chickpeas: 7 grams of protein
* Black beans: 7â8 grams of protein
* Great Northern or cannellini beans: 7â8 grams of protein
When divided into six servings, the three cans of beans in this recipe contribute approximately 10â12 grams of protein per serving. Sunflower seeds and vegetables add a little more. Exact nutrition will vary by brand, serving size and whether you use canned or home-cooked beans. Beans also provide fiber, folate, iron and other important nutrients. Nutritional values can be checked through USDA FoodData Centralâ .
Farmhouse Dense Bean Salad
Ingredients
* 1 (15-ounce) can chickpeas, drained and rinsed
* 1 (15-ounce) can cannellini or Great Northern beans, drained and rinsed
* 1 (15-ounce) can black beans, drained and rinsed
* 2 large cucumbers, chopped
* 2 cups cherry tomatoes, halved
* 1 bell pepper, chopped
* ½ small red onion, finely chopped
* Âź cup sunflower seeds, optional
* 2 tablespoons chopped fresh parsley, optional
Farmhouse Herb Vinaigrette
* â cup extra-virgin olive oil
* 3 tablespoons apple cider vinegar
* 1 tablespoon fresh lemon juice
* 1 teaspoon Dijon mustard
* 1 teaspoon honey
* 1 small garlic clove, minced
* ½ teaspoon dried dill
* ½ teaspoon dried parsley
* Âź teaspoon onion powder
* ½ teaspoon salt
* Âź teaspoon black pepper
Directions
1. Drain and rinse all three cans of beans thoroughly.
2. Place the chickpeas, cannellini beans and black beans in a large mixing bowl.
3. Add the cucumbers, tomatoes, bell pepper and red onion.
4. Place all the vinaigrette ingredients in a Mason jar. Secure the lid and shake until thoroughly combined.
5. Pour the vinaigrette over the bean and vegetable mixture. Gently toss until everything is evenly coated.
6. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.
7. Toss again before serving and add sunflower seeds or fresh parsley, if desired.
This recipe makes approximately six servings.
Make It Even More Budget Friendly
Canned beans make this salad wonderfully convenient, but cooking dried beans can reduce the cost even further. One 15-ounce can of beans equals approximately 1½ cups of cooked beans.
To replace all three cans, prepare approximately:
* 1½ cups cooked chickpeas
* 1½ cups cooked black beans
* 1½ cups cooked Great Northern or cannellini beans
Sort and rinse the dried beans, then soak each variety according to the package directions. Drain, cover with fresh water and simmer until tender. Cooking times can vary, so prepare the different varieties separately for the best texture.
Cooked beans also freeze well. Portion cooled, drained beans into freezer containers or bags in 1½-cup amounts. Youâll have the equivalent of one can ready whenever you need it.
Easy Ways to Save on the Fresh Ingredients
This salad is flexible, so use the produce that fits your budget and what you already have available.
* Use regular tomatoes instead of cherry tomatoes when they cost less.
* Choose whichever color bell pepper is on sale.
* Use garden cucumbers, tomatoes, peppers and herbs when theyâre in season.
* Shop local produce stands near closing time for possible markdowns.
* Leave out the sunflower seeds if you donât already have them.
* Substitute dried herbs for fresh parsley.
* Add leftover corn, chopped carrots or celery that needs to be used.
Tips for the Best Dense Bean Salad
Drain and rinse canned beans well to remove excess liquid and some of the sodium. Remove the watery centers from large cucumbers and allow chopped tomatoes to drain briefly before adding them. These simple steps help keep the salad from becoming watery.
Because the beans absorb the vinaigrette as they sit, the flavor is often even better the next day. Give the salad a good stir before serving and add a small splash of vinegar or lemon juice if it needs freshening.
Store the salad in a covered container in the refrigerator and enjoy it within four days. If youâre preparing it ahead, wait to add the sunflower seeds until serving so they stay crunchy.
Simple, Fresh and Filling
Farmhouse Dense Bean Salad proves that a meal doesnât have to be expensive or complicated to be delicious. A few pantry staples, seasonal vegetables and a homemade vinaigrette come together to create something colorful, satisfying and easy to keep on hand.
Serve it alongside grilled meat, pack it for lunch or enjoy a bowl on its own. Itâs practical farmhouse cooking at its bestâusing affordable ingredients wisely and turning them into food your family will look forward to eating. đ¤
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~ Kelley
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