Dense Bean Salad
Meet my Triple Antioxidant Dense Bean Salad—a vibrant, nutrient-packed dish featuring the three beans with the highest antioxidant content!
Servings: 5 servings
Calories: 390kcal
Equipment
- Blender
Ingredients
For the hemp seed dressing:
- ¼ cup red wine vinegar
- 6 tablespoons hemp hearts
- 2 tablespoons nutritional yeast
- 1 tablespoon mellow miso (white miso)
- 1 large clove garlic
- ½ cup chives
- ½ cup fresh parsley leaves
- 1 small lemon juice, or to taste
- ½ cup water
- 1 tablespoon date syrup or maple syrup, or to taste
- Salt or salt substitute, to taste
For the Dense Bean Salad:
- 1 cup cooked French lentils or Puy, or green lentils
- 1 cup cooked kidney beans
- 1 cup cooked black beans
- 1 large red bell pepper small dice
- 1 pint grape tomatoes quartered
- 1 cup artichoke hearts marinated and quartered from a jar, strained, and rinsed
- 6 sun-dried tomatoes (jarred, preserved in oil, rinsed) or plain sun-dried tomatoes, soaked in water
- 1 medium shallot minced
- 2 tablespoons capers reduced-sodium, rinsed and minced
- ½ cup fresh parsley chopped
- ¼ cup raw pumpkin seeds
Instructions
- Make the dressing: Transfer the red wine vinegar, hemp hearts, nutritional yeast, mellow miso, garlic, chives, parsley, lemon juice, water, and date syrup to the canister of a blender. Blend on high until smooth.
- Combine: Place the lentils, kidney beans, black beans, bell pepper, tomatoes, artichoke hearts, sun-dried tomatoes, shallot, capers, parsley, and pumpkin seeds into a large bowl.
- Dress: Add about two-thirds of the dressing and mix to combine. Add more dressing as desired.
Notes
Beans & Lentils: use white beans, fava beans, pinto beans, edamame, black lentils, or chickpeas instead
Fresh herbs: use your choice of fresh herbs for the dressing (cilantro, basil, mint, scallion)
Nutrition
Calories: 390kcal | Carbohydrates: 48g | Protein: 24g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 1g | Sodium: 210mg | Potassium: 1073mg | Fiber: 16g | Sugar: 10g | Vitamin A: 3133IU | Vitamin C: 88mg | Calcium: 107mg | Iron: 9mg
