Dense bean salads are trending for a reason: they’re hearty, nourishing, and endlessly customizable. This easy Plant-Based Whole30 Dense Bean Salad is a fresh, no-cook way to load up on plant-based protein, fiber, and flavor—without turning on the stove. A mix of tender beans and crisp veggies gets tossed in a smoky tahini dressing that’s light and refreshing, yet surprisingly satisfying.
Perfect for quick lunches, busy weeknights, or meal prep, this salad comes together in just 15 minutes. Enjoy it on its own, scoop it into lettuce cups, or pile it onto a baked potato (or sweet potato) when you want something extra filling. Simple, trendy, and seriously nourishing—this is the kind of salad you’ll keep on repeat.
See also: Creative tips for how to eat beans on your Plant-Based Whole30
Ingredient Tips and Substitutions for this Plant-Based Whole30 Dense Bean Salad
- This recipe calls for chickpeas and kidney beans, but feel free to mix and match your favorite beans! Black beans, white beans, butter beans, pinto beans, fava beans, and lentils (technically a legume but not a bean) are all great options. If using canned beans, don’t forget to rinse and drain them well before using.
- If you don’t like the flavor of raw onions, there are a couple different ways to make them less pungent. I like to soak them in some lemon or lime juice with a pinch of salt, kind of like quick pickling them. If you don’t want the added acidity, you can also soak them in ice water for 10 minutes, then drain and dry them before adding to the salad.
- Fresh herbs add wonderful flavor to this salad. Parsley has a relatively light flavor, so it can be added in greater quantities without overpowering the salad. You can use other herbs, but adjust the quantity depending on how potent their flavor is. For instance, mint, basil, dill, and cilantro have very strong flavors, so you can start with just half the amount and taste as you go.
- The dressing should have a pourable but thick consistency. The veggies in the salad will release some water over time, so don’t make the dressing too thin or your salad will be watery.
- If you would like to bulk this salad up even more, you can add some avocado, olives, walnuts, almonds, pumpkin seeds, sunflower seeds, or hemp seeds.
Ingredients
Salad
- ½ cup red onion diced
- 1 15 oz can chickpeas drained and rinsed
- 1 15 oz can kidney beans drained and rinsed
- 2 Persian cucumbers diced
- 1 cup grape or cherry tomatoes halved
- 1 red bell pepper diced
- 1 stalk celery thinly sliced
- 1 cup loosely packed parsley leaves chopped
Dressing
- ¼ cup tahini
- ¼ cup lime juice
- 1 tbsp coconut aminos
- 2 cloves garlic minced
- 1 tsp smoked paprika
- ¼ tsp cumin
- ¼ tsp black pepper
- Salt to taste
Instructions
- SOAK red onions in ice water or about 2 tbsp of lime juice for at least 10 minutes (this will make the onions less pungent). Drain before adding to salad.
- COMBINE all dressing ingredients together. The dressing should be thick but pourable. If it’s too thick, add water one teaspoon at a time.
- ADD all the salad ingredients to a large bowl. Pour the dressing over and toss until well combined.
