Chickpeas contain 19% protein while black beans have 21%—combining both creates a complete amino acid profile in minutes.
5 Minute Dense Bean Salad
Whip up a vibrant and nutritious bean salad in just five minutes! Packed with protein-rich black beans, zesty lime juice, and crisp bell peppers, this dish is not only a breeze to prepare but also a perfect option for your meal prep. Dive into a bowl of goodness that’s as delicious as it is quick!
Prep
5
min
Cook
5
min
Serves
4
people
Level
beginner
The Story
This Mediterranean-American hybrid was born in 1980s California when Lebanese immigrants discovered New World black beans at Mexican markets—traditional chickpea tabbouleh meets Tex-Mex protein power, while Italian mozzarella crashes the party like an uninvited guest who brings the best wine, creating a cultural collision that somehow works brilliantly despite breaking every Mediterranean purist's heart.
Regional Twist
In Greece's Crete region, they replace the black beans with giant favas and swap mozzarella pearls for chunks of barrel-aged feta, finishing with Cretan olive oil that costs more per liter than decent wine.
📝 Ingredients
Shopping List
- 1 can black beans
- 1 can chickpeas
- 2 whole cucumbers
- to taste whole fresh parsley
- 1 pack mozzarella pearls
- ½ whole red onion
Pantry Items
Amounts also listed in instructions below
- to taste tablespoon banana pepper juice
- to taste whole banana peppers
- to taste teaspoon dijon mustard
- to taste teaspoon maple syrup
- to taste tablespoon olive oil
- to taste tablespoon red wine vinegar
👨🍳 Instructions
- 1
Drain and rinse the chickpeas and black beans.
- 2
Cut the cucumbers and cherry tomatoes into fourths.
- 3
Break up the mozzarella pearls and add them to the bowl.
- 4
Chop half of a red onion and add it to the mixture.
- 5
Add banana peppers and fresh parsley on top.
- 6
For the dressing, mix olive oil, red wine vinegar, banana pepper juice, Dijon mustard, and maple syrup using a frother or whisk.
- 7
Pour the dressing over the salad and mix well.
💡 Pro Tips
- ✓Drain beans and pat completely dry with paper towels to remove surface moisture, preventing a watery salad that dilutes dressing by up to 30%.technique30% dilution prevention
- ✓Salt diced red onion with 1/2 teaspoon kosher salt for 10 minutes, then rinse - this draws out harsh sulfur compounds while maintaining crunch.timing10 minutes
- ✓Use a 3:1 ratio of oil to acid (olive oil to vinegar plus banana pepper juice) for proper emulsification that coats ingredients without pooling.ingredient3:1 ratio
- ✓Cut cucumbers into 1/2-inch pieces and salt lightly 5 minutes before assembly to extract excess water while preserving structural integrity.technique1/2-inch pieces, 5 minutes
- ✓Add mozzarella pearls just before serving because their high moisture content (60-65%) will leach into the salad and create sogginess within 30 minutes.timing60-65% moisture, 30 minutes
Share this recipe
Prep
5
min
Cook
5
min
Serves
4
people
Level
beginner
Share this recipe
Chickpeas contain 19% protein while black beans have 21%—combining both creates a complete amino acid profile in minutes.
5 Minute Dense Bean Salad
Whip up a vibrant and nutritious bean salad in just five minutes! Packed with protein-rich black beans, zesty lime juice, and crisp bell peppers, this dish is not only a breeze to prepare but also a perfect option for your meal prep. Dive into a bowl of goodness that’s as delicious as it is quick!
The Story
This Mediterranean-American hybrid was born in 1980s California when Lebanese immigrants discovered New World black beans at Mexican markets—traditional chickpea tabbouleh meets Tex-Mex protein power, while Italian mozzarella crashes the party like an uninvited guest who brings the best wine, creating a cultural collision that somehow works brilliantly despite breaking every Mediterranean purist's heart.
Regional Twist
In Greece's Crete region, they replace the black beans with giant favas and swap mozzarella pearls for chunks of barrel-aged feta, finishing with Cretan olive oil that costs more per liter than decent wine.
📝 Ingredients
Shopping List
- 1 can black beans
- 1 can chickpeas
- 2 whole cucumbers
- to taste whole fresh parsley
- 1 pack mozzarella pearls
- ½ whole red onion
Pantry Items
Amounts also listed in instructions below
- to taste tablespoon banana pepper juice
- to taste whole banana peppers
- to taste teaspoon dijon mustard
- to taste teaspoon maple syrup
- to taste tablespoon olive oil
- to taste tablespoon red wine vinegar
👨🍳 Instructions
- 1
Drain and rinse the chickpeas and black beans.
- 2
Cut the cucumbers and cherry tomatoes into fourths.
- 3
Break up the mozzarella pearls and add them to the bowl.
- 4
Chop half of a red onion and add it to the mixture.
- 5
Add banana peppers and fresh parsley on top.
- 6
For the dressing, mix olive oil, red wine vinegar, banana pepper juice, Dijon mustard, and maple syrup using a frother or whisk.
- 7
Pour the dressing over the salad and mix well.
💡 Pro Tips
- ✓Drain beans and pat completely dry with paper towels to remove surface moisture, preventing a watery salad that dilutes dressing by up to 30%.technique30% dilution prevention
- ✓Salt diced red onion with 1/2 teaspoon kosher salt for 10 minutes, then rinse - this draws out harsh sulfur compounds while maintaining crunch.timing10 minutes
- ✓Use a 3:1 ratio of oil to acid (olive oil to vinegar plus banana pepper juice) for proper emulsification that coats ingredients without pooling.ingredient3:1 ratio
- ✓Cut cucumbers into 1/2-inch pieces and salt lightly 5 minutes before assembly to extract excess water while preserving structural integrity.technique1/2-inch pieces, 5 minutes
- ✓Add mozzarella pearls just before serving because their high moisture content (60-65%) will leach into the salad and create sogginess within 30 minutes.timing60-65% moisture, 30 minutes