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Dense Bean Salad Meal Prep: Seasonal Variations for Lasting Energy

Seasonal dense bean salad with chickpeas, roasted vegetables, and herbs in a rustic ceramic bowl
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This seasonal dense bean salad is a meal-prep dream—packed with anti-inflammatory ingredients like fiber-rich legumes, fresh herbs, and vibrant vegetables. Whether it’s summer, winter, or anything in between, this recipe adapts to your needs and nourishes from the inside out.

Ingredients

Scale

Ingredients: (for 4 servings – choose season or mix & match)

Base:

  • 1 cup canned chickpeas, rinsed and drained

  • 1 cup black beans or cannellini beans, rinsed

  • ½ cup cooked lentils (brown or green)

  • ½ red onion, finely chopped

  • 1 medium cucumber, diced

  • 1 cup seasonal roasted or raw vegetables (see below)

Seasonal Add-Ins (choose by season):

  • Spring: sliced radish, fennel, chopped mint

  • Summer: corn kernels, cherry tomatoes, basil

  • Fall: roasted butternut squash, pumpkin seeds, parsley

  • Winter: roasted carrots, chopped kale, walnuts

Vinaigrette:

  • 3 tablespoons extra virgin olive oil

  • 1 tablespoon apple cider vinegar or lemon juice

  • 1 teaspoon Dijon mustard

  • 1 garlic clove, minced

  • Salt and pepper to taste

Optional Boosts:

  • ½ avocado, diced (for creaminess)

  • 2 tablespoons crumbled feta or goat cheese (optional)

  • ½ cup cooked quinoa or farro (for grain base)

Instructions

  • Summer dense bean salad with corn and black beans
    Bright and refreshing summer dense bean salad with black beans, corn, cherry tomatoes, and fresh basil—perfect for cooling down and fueling up.

    Prep beans and veggies:
    Rinse and drain beans well. Chop vegetables and prepare any roasted items in advance (e.g., squash or carrots at 400°F for 20 minutes).

  • Mix vinaigrette:
    In a small jar, whisk or shake together olive oil, vinegar or lemon, mustard, garlic, salt, and pepper.

  • Assemble salad:
    In a large bowl, toss beans, veggies, and seasonal add-ins together. Pour vinaigrette over and mix to combine.

 

  • Store:
    Divide into 4 airtight meal-prep containers. Store in the fridge for up to 5 days. Add fresh herbs or avocado just before eating.

Notes

  • For easier digestion, soak dried beans overnight or rinse canned beans thoroughly.

  • Add lemon or ACV for iron absorption and digestive support.

 

  • This salad improves in flavor after sitting—ideal for next-day meals.

Nutrition

Find it online: https://soulofrecipes.com/dense-bean-salad-seasonal-meal-prep/