I wasn’t expecting to love the viral dense speed salad as much as I do, but omg, I get the hype. My version has chickpeas, navy beans, fresh veggies, and herbs. Plus, we’re adding salami and feta for extra flavor and a little protein. Each serving packs 7 g of fiber and 13 g of protein.
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I’ve been all about hitting my fiber goals lately and the VIRAL DENSE BEAN SALAD makes it so easy. 🫘🙌
I can't believe it took me so long to try this recipe inspired by @violetwitchel! My spin is hearty, filling, and packed with fiber (and added protein). I love making a batch for the week because it makes a ton and holds up really well in the fridge.
It's great paired with a protein for quick lunches and dinners, but also works as a side for late summer picnics and cookouts.
Here is how to make it:
3 small Persian cucumbers, or 1 ½ cups, chopped
½ red onion,
3 multicolor bell peppers, deseeded and chopped
1 head of parsley, finely chopped
2 cans of rinsed and drained beans, I did chickpea and navy beans
1 15 oz can chickpeas
1 15 oz can navy beans, or cannellini beans
⅓ cup extra virgin olive oil
Juice of 1 lemon
¼ cup high quality balsamic vinegar
1 clove garlic, minced
1 Tablespoon oregano
1 teaspoon dijon mustard
1 Tablespoon sea salt
1 teaspoon cumin
1 cup crumbled feta cheese
½ cup chopped salami, I used Applegate Farms Genoa Salami
1. Rinse and drain the beans, then add them to a large salad bowl. Add the cucumbers, red onion, bell peppers, and parsley.
2. In a small bowl or jar, whisk together the olive oil, lemon juice, balsamic vinegar, garlic, oregano, dijon mustard, cumin, and salt. Pour the dressing over the salad.
3. Add the feta and chopped salami. Gently toss everything together until well combined and evenly coated in dressing.
4. Taste and adjust if needed with more salt, lemon juice, or a pinch of red pepper flakes.
5. Serve right away or chill in the fridge for 30–60 minutes to let the flavors meld.
Throw some kidney beans in there.
This is easy… yaay thank you 😊
I just printed this recipe. It looks good and it’s something I need to hold for a couple days as I’m the only one in the house that eats it. My husband, not a vegetable eater like. I’ll probably put chicken cause I’m not a salami person.
By the way, I made your yogurt marinade chicken and it was moist juicy and delicious. We had it for dinner with rice pilaf thank you thank you thank you .😍 we had three extra pieces left and I had it today sliced on my salad with lemon juice. It was great. 👍 😋
I just made the dance beans salad without the salami. I’m going to put the yogurt marinated chicken in there when I go to eat lunch today. Thank you very much for posting sharing You’re wonderful recipes.😋💐