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Dense Bean Salad Recipe That Will Make You Feel Amazing

This healing dense bean salad is packed with white beans, fresh herbs, crisp cucumbers, and a tangy vinaigrette. High in fiber and plant-based protein, it's perfect for anti-inflammatory meal prep and satisfying plant-powered lunches. Ready in minutes and designed to nourish both body and taste buds.
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Prep Time 10 minutes
Resting Time 1 hour
Total Time 1 hour 10 minutes
Course Salad
Cuisine Mediterranean
Servings 6 Servings
Calories 280 kcal

Equipment

  • 1 Mixing bowl Large enough to toss everything well
  • 1 Whisk For blending the vinaigrette
  • 1 Cutting board For prepping cucumber and herbs
  • 1 Chef’s knife For chopping vegetables and onions
  • 1 Measuring spoons For accurate vinaigrette prep

Ingredients
  

  • 3 (15oz) cans white beans, drained and rinsed
  • 1/2 medium red onion, finely chopped
  • 1 medium cucumber, finely chopped
  • 3 tbsp capers, drained
  • 1/2 cup fresh parsley, finely chopped
  • 3/4 tsp dried oregano

For the Dressing

  • 1/4 cup red wine vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 tsp Dijon mustard
  • 1–2 tsp honey or maple syrup (optional)
  • 3/4 tsp fine sea salt
  • 1/4 tsp freshly ground black pepper

Instructions
 

  • Add the chopped red onion to a small bowl and cover with cold water. Let sit for 5 minutes to mellow the sharpness, then drain and rinse.
  • In the bottom of a large mixing bowl, whisk together the red wine vinegar, olive oil, Dijon mustard, salt, and black pepper. Taste and adjust as needed. Add honey or maple syrup if the dressing is too sharp.
  • Add the drained white beans, rinsed onion, chopped cucumber, capers, parsley, and oregano to the bowl. Toss well to coat everything evenly in the dressing.
  • Cover the bowl and refrigerate the salad for at least 1 hour to allow the flavors to blend and beans to marinate.
  • Before serving, taste and adjust seasoning. Serve chilled and enjoy!

Notes

  • Calculated with white beans, olive oil, cucumber, capers, and parsley.
  • Dressing portion assumes use of honey/maple syrup is optional.
  • Values follow USDA averages for similar meals and align with nutrition databases like Cronometer or Spoonacular.

Nutrition

Serving: 1.5cups (approx.)Calories: 280kcalCarbohydrates: 28gProtein: 11gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2.5gMonounsaturated Fat: 7gSodium: 390mgPotassium: 410mgFiber: 9gSugar: 3gVitamin A: 240IUVitamin C: 6mgCalcium: 60mgIron: 3.2mg
Keyword anti-inflammatory salad, cucumber parsley salad, dense bean salad, healthy bean recipe, healthy summer salad, plant-based salad, vegan meal prep, white bean salad
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