Simple Dense Bean Salad Recipe
Curry dense bean salad is an incredibly delicious multi-bean salad packed with veggies, loaded with flavor, and the ultimate meal prep option!
Servings: 4 people
Calories: 466kcal
Ingredients
- 1 ½ lb baby potatoes quartered/halved depending on size
- 2 tablespoon olive oil, divided
- 15 oz can chickpeas, drained and rinsed
Potato and Chickpea Spice Blend
- 2 teaspoon garam masala
- 1 teaspoon thyme
- 1 teaspoon cinnamon
- 1 teaspoon salt
- ½ teaspoon cloves
- ½ teaspoon black pepper
For the Peppers + Spice Blend
- 4 cloves garlic minced
- ½ inch ginger root, grated
- 1 tablespoon curry powder
- ½ teaspoon salt
- ¼ teaspoon allspice
- ¼ teaspoon chili flakes
- ⅛ teaspoon nutmeg
- 2 bell peppers any color, thinly sliced (3 if small)
- 1 tablespoon red wine vinegar
For the Salad Assembly
- 15 oz can cannellini beans, drained and rinsed
- 1 pint cherry tomatoes halved
- 4 baby cucumbers thinly sliced
- 1 red onion diced
- 1 cup cilantro chopped
- Juice from ½ lemon more or less to taste
Instructions
- Preheat oven to 425F/220C. Place parchment paper on a baking tray and add the 1 ½ lb cut baby potatoes. Drizzle with 1 tablespoon olive oil and toss to coat. In a small bowl combine, 2 teaspoon garam masala, 1 teaspoon each thyme, cinnamon, and salt, and ½ teaspoon each cloves and black pepper. Sprinkle half this spice mixture on the potatoes and toss together to ensure even coating. Set the remaining spice mixture to the side. Bake for 20 minutes or until a fork pierces through easily.
- In a skillet, add 1 tablespoon oil over medium heat. Once hot, add in your chickpeas. Let cook for 3-4 minutes, stirring often until they start to crisp up. Add the remaining spice mixture from Step 1 and stir together. Let cook for another 2 minutes. Place inside a large bowl that you will use to assemble your salad.
- In the same skillet, over medium heat, add the 4 cloves minced garlic and ½ in grated ginger. Stir to combine and cook for 30 seconds, careful not to burn. Add in 1 tablespoon curry powder, ½ teaspoon salt, ¼ teaspoon each allspice and red chili flakes and ⅛ teaspoon nutmeg. Stir together and let cook for 30 seconds. Add in your 2 sliced bell peppers and stir together. Let cook for 4-5 minutes or until it has softened, add up to a tablespoon of water if needed to not stick. Remove from heat and add 1 tablespoon red wine vinegar and scrape the bottom of the pan to release the flavors.
- In the bowl with your chickpeas, add the finished peppers and potatoes. Add in 15oz can cannellini beans, pint halved tomatoes, 4 sliced baby cucumbers, 1 diced red onion, and 1 cup chopped cilantro. Drizzle the juice from ½ a lemon across. Toss to combine well.
Video
Notes
*Nutritional values are only estimates.
Nutrition
Serving: 3cups | Calories: 466kcal | Carbohydrates: 81g | Protein: 19g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 855mg | Potassium: 1776mg | Fiber: 20g | Sugar: 12g | Vitamin A: 3027IU | Vitamin C: 152mg | Calcium: 213mg | Iron: 8mg
QR code
Scan this QR code with your phone's camera to view this recipe on your mobile device.
