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Bagel Dense Bean Salad

Bagel Dense Bean Salad: A Flavorful 15-Minute Delight

Enjoy a quick, nutritious, and satisfying Bagel Dense Bean Salad filled with fiber-rich beans and vibrant vegetables, ready in just 15 minutes.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 240
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Vinaigrette
  • ¼ cup Extra Virgin Olive Oil Can substitute with avocado oil.
  • 2 tablespoons Red Wine Vinegar White wine vinegar can work in a pinch.
  • 1 tablespoon Dijon Mustard
  • 1 tablespoon Poppy Seeds Chia seeds are a great alternative.
  • 1 tablespoon Sesame Seeds Hemp seeds can be used.
  • ½ teaspoon Garlic Powder Use fresh garlic for a bolder taste.
  • ½ teaspoon Onion Powder Finely chopped fresh onion is a good substitute.
  • 1 teaspoon Dill Fresh parsley can replace it.
  • Salt and Black Pepper Adjust to your liking.
Salad
  • 1 can Chickpeas Opt for canned for convenience.
  • 1 can White Beans Can use cannellini or navy beans.
  • 1 stalk Celery Choose firm, fresh stalks.
  • 1 piece Green Bell Pepper Red or yellow bell peppers can be swapped.
  • 1 piece English Cucumber Cherry tomatoes can be a sweet substitute.
  • a handful Chives Scallions or green onions can be used.
  • 1 cup Fresh Mozzarella Pearls Feta is a tangy alternative.

Equipment

  • Small bowl
  • Colander
  • large mixing bowl
  • whisk
  • spatula

Method
 

Preparation Steps
  1. In a small bowl, whisk together the vinaigrette ingredients until emulsified. Set aside.
  2. Finely dice all the salad vegetables and rinse the chickpeas and white beans well.
  3. In a large mixing bowl, combine diced vegetables, chickpeas, and white beans. Pour the vinaigrette over and gently toss.
  4. Optional: Marinate mozzarella pearls in olive oil, garlic, and herbs before mixing.
  5. Serve over mixed greens or in pita pockets as desired.

Nutrition

Serving: 1servingCalories: 240kcalCarbohydrates: 30gProtein: 10gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 10mgSodium: 400mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 600IUVitamin C: 20mgCalcium: 150mgIron: 2mg

Notes

Store the vinaigrette separately to maintain crispness for up to four days.

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