Dense Bean Salad Wellness Seeds (Printable Version)

Protein-rich bean mix with chia and hemp seeds, fresh veggies, and zesty dressing for a nutritious dish.

# 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 tbsp chia seeds
10 - 2 tbsp hemp seeds

→ Dressing

11 - 3 tbsp extra virgin olive oil
12 - 2 tbsp fresh lemon juice
13 - 1 tbsp apple cider vinegar
14 - 1 tsp Dijon mustard
15 - 1/2 tsp sea salt
16 - 1/4 tsp freshly ground black pepper
17 - 1/2 tsp ground cumin (optional)

# Directions:

01 - In a large mixing bowl, mix chickpeas, kidney beans, and black beans.
02 - Incorporate diced red bell pepper, chopped red onion, halved cherry tomatoes, diced cucumber, and chopped parsley into the bean mixture.
03 - Sprinkle chia seeds and hemp seeds evenly over the salad components.
04 - Whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, sea salt, black pepper, and ground cumin in a small bowl.
05 - Pour the dressing over the salad and toss thoroughly to ensure even coating of all ingredients.
06 - Allow the salad to sit undisturbed for at least 10 minutes so chia seeds soften and flavors integrate.
07 - Serve chilled or at room temperature according to preference.

# Expert Tips:

01 -
  • It keeps you full for hours without feeling heavy or sluggish.
  • The chia and hemp seeds add a subtle crunch and a serious nutrition boost.
  • You can make it ahead and it actually tastes better the next day.
  • Everything comes together in one bowl with no cooking required.
02 -
  • Rinse your canned beans thoroughly or the salad will taste tinny and dull.
  • Don't skip the resting time, the chia seeds need those 10 minutes to work their magic.
  • If you dress it too early, the cucumbers can release water, so add the dressing closer to serving if making ahead.
03 -
  • Toast the cumin seeds in a dry pan before grinding them for a deeper, more aromatic flavor.
  • If you like heat, add a pinch of red pepper flakes or a diced jalapeño.
  • Make a double batch of the dressing and keep it in a jar for quick salads all week.
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