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A big bowl of dense bean summer salad with two spoon sticking out and two hands holding the bowl.

Dense Bean Salad

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  • Author: Erin Jensen
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 8 servings 1x
  • Category: Salad
  • Method: Grill
  • Cuisine: American

Description

Our light and refreshing Summer Dense Bean Salad + Chimichurri Sauce is full of color and nutritious ingredients, perfect for lunch!


Ingredients

Scale

Chimichurri Sauce:

  • 1/2 cup fresh parsley
  • 1/3 cup extra virgin olive oil
  • 1/8 cup fresh cilantro
  • 1/8 cup fresh basil
  • 2 garlic cloves, peeled
  • 1 tablespoon shallot, minced
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano leaves
  • 1 teaspoon red wine vinegar
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • (optional) 1/8 teaspoon red pepper flakes

Dense Bean Salad:

  • 1 medium zucchini, remove ends & cut into spears
  • 34 ears of sweet corn, remove husk and silks
  • extra virgin olive oil
  • 2 cans cannellini beans, drained and rinsed
  • 1 can chickpeas (or garbanzo beans), drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1/3 cup red onion, diced
  • 4oz feta cheese, crumbled
  • 1 teaspoon lemon juice, freshly squeezed (more, to taste)
  • 1 teaspoon kosher salt (more, if desired)
  • 1/2 teaspoon lemon zest
  • 1/4 teaspoon ground black pepper

Instructions

  1. Make Chimichurri: Put all of the Chimichurri Sauce ingredients in a small food processor and blend on high until fully combined. Set aside until ready to use.
  2. Prep: Preheat an outdoor grill to a medium-high heat and make sure the grill grates are clean. Rub olive oil on the outside of the zucchini spears and sweet corn.
  3. Grill: Grill the zucchini directly on the grill grates for about 2 minutes per side and then remove. Grill corn cobs for about 10-12 minutes, rotating every few minutes. Remove and set aside to cool.
  4. Cut: Once the grilled veggies are cool enough to handle, cut the zucchini into bite-sized pieces. Then cut the corn kernels off of each cob.
  5. Assemble Salad: In a large bowl, add the zucchini, corn, cannellini beans, chickpeas, cherry tomatoes, red onion, feta cheese, 1 teaspoon lemon juice, 1 teaspoon salt, 1/2 teaspoon lemon zest, and 1/4 teaspoon pepper.
  6. Add Chimichurri: Pour the Chimichurri sauce over the salad and toss it all together.
  7. Serve: Enjoy immediately or store in the fridge for later!

Notes

  • Dairy Free: simply omit the feta cheese or use a dairy-free alternative.
  • Storage: leftover salad can be kept in an airtight container in the fridge for 3-4 days. Great for meal prep!

Nutrition

  • Serving Size: 6 oz
  • Calories: 314
  • Sugar: 5.1 g
  • Sodium: 714.1 mg
  • Fat: 16.2 g
  • Carbohydrates: 34.6 g
  • Fiber: 7.4 g
  • Protein: 11.8 g
  • Cholesterol: 12.6 mg