Dense Bean Salad Wellness Seeds (Print View)

Protein-packed salad with chickpeas, kidney beans, and nourishing chia and hemp seeds.

# What You'll Need:

→ 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 cherry tomatoes, halved
07 - 1 medium cucumber, diced
08 - 1/4 cup fresh parsley, chopped

→ Seeds

09 - 2 tablespoons chia seeds
10 - 2 tablespoons hemp seeds

→ Dressing

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

# Step-by-Step Directions:

01 - In a large mixing bowl, combine the drained chickpeas, kidney beans, and black beans.
02 - Incorporate the diced red bell pepper, finely chopped red onion, halved cherry tomatoes, diced cucumber, and chopped parsley into the beans.
03 - Sprinkle the chia seeds and hemp seeds evenly over the salad mixture.
04 - Whisk together the olive oil, fresh 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 rest for a minimum of 10 minutes to let the chia seeds expand and flavors blend.
07 - Serve the salad chilled or at room temperature as desired.

# Expert Suggestions:

01 -
  • You get real, sustained energy from the protein and healthy fats, not a crash two hours later.
  • The texture contrast between creamy beans and crunchy seeds keeps every bite interesting.
  • It comes together in 15 minutes, which means even on busy days you can eat something genuinely good for you.
02 -
  • If you skip the resting time, the salad tastes flat and the seeds stay hard—those 10 minutes are not negotiable and make an enormous difference.
  • Don't dress it more than a few hours ahead or the vegetables will start releasing water and diluting everything; the salad actually improves if you dress it right before eating.
03 -
  • Make the dressing in a jar and shake it vigorously instead of whisking—you'll get better emulsification and it keeps longer if you want to make a double batch.
  • If you're sensitive to raw onion, soak your finely chopped red onion in ice water for 5 minutes before adding it to the salad; it softens the bite without losing the flavor.
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