Are dense bean salads actually healthy?

Yes, dense bean salads are nutritious! They are packed with protein, fiber, and vitamins from the variety of vegetables and beans used. This makes them a healthy choice for any meal.

What is in a dense bean salad?

A typical dense bean salad includes various beans like chickpeas and white beans, along with fresh vegetables such as peppers, parsley, artichokes, and cherry tomatoes.

Why is it called a dense bean salad?

It’s called dense because of its hearty combination of beans and other filling ingredients. This makes it satisfying as a stand-alone meal or side dish.

Who is the dense bean salad girl?

The term often refers to Violet Witchel, known for her unique take on dense bean salads that emphasize freshness and vibrant flavors.

How long does dense bean salad last in the fridge?

Stored properly in an airtight container, a dense bean salad can last up to 4 days in the refrigerator while maintaining its freshness.

Can you freeze dense bean salad?

Freezing is not ideal for this type of salad due to its fresh ingredients; however, cooked beans can be frozen separately without losing quality.

Dense Bean Salad: The Ultimate Healthy Delight

Name: Dense Bean Salad
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 2 cups arugula; 1 red pepper, chopped; 1 yellow pepper, chopped; 200 grams sliced smoked turkey meat; 1 cup salami, sliced; 18 bocconcini mozzarella balls; 1 can chickpeas, drained and rinsed; 1 can white beans, drained and rinsed; 1/2 cup olive oil; 1/3 cup red wine vinegar; 1 tbsp mustard; 1 tsp oregano; 1 tsp black pepper; salt to taste

Description

Experience vibrant flavors and wholesome nutrition with this Dense Bean Salad. Perfect for any occasion—be it a summer barbecue, a healthy lunch, or a cozy family dinner—this dish is a delightful blend of textures and tastes. Packed with protein from beans and meats, alongside fresh greens and colorful vegetables, this salad is not only hearty but also customizable to suit your preferences. Best of all, it comes together in just 20 minutes, making it an ideal choice for busy days or quick meal prep.

Ingredients

Scale

2 cups arugula
1 red pepper, chopped
1 yellow pepper, chopped
200 grams sliced smoked turkey meat
1 cup salami, sliced
18 bocconcini mozzarella balls
1 can chickpeas, drained and rinsed
1 can white beans, drained and rinsed
1/2 cup olive oil
1/3 cup red wine vinegar
1 tbsp mustard
1 tsp oregano
1 tsp black pepper
salt to taste

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Instructions

In a large bowl, combine arugula, peppers, parsley, basil, roasted red pepper, artichokes, cherry tomatoes, smoked turkey meat, salami, bocconcini mozzarella balls, chickpeas, and white beans.
In a jar or small bowl, whisk together olive oil, red wine vinegar, mustard, oregano, and black pepper until emulsified.
Pour dressing over the salad mixture and toss gently until evenly coated.
Let the salad rest for about 30 minutes to enhance flavors before serving.

Nutrition

Serving Size: 1 cup (250g)
Calories: 320
Sugar: 3g
Sodium: 680mg
Fat: 21g
Saturated Fat: 5g
Unsaturated Fat: 15g
Trans Fat: 0g
Carbohydrates: 22g
Fiber: 7g
Protein: 18g
Cholesterol: 45mg