This dense bean salad is fresh, filling, and ready in under 20 minutes. With black beans, chickpeas, avocado, and a punchy cilantro-lime dressing, it’s the kind of salad that works as a main or a side without leaving you hungry. Perfect for meal prep, potlucks, or any day you want big flavor with zero cooking.
This dense bean salad is my summer hero!
This salad started as a fridge-clear-out lunch when I was craving something fresh but filling. I tossed together beans, peppers, and a quick lime dressing—and realized I’d accidentally made the perfect no-cook summer staple. Since then, it’s become my go-to when I need protein and fiber but still want bold, zesty flavors that wake up the plate.
What makes this version stand out is balance. The beans bring substance, the peppers and onion add crunch, and the avocado keeps it creamy without mayo. The dressing? Just lime, cilantro, garlic, and olive oil—bright enough to cut through the richness.
If this sounds like your kind of bowl, check out my mason jar chickpea salad, my sheet pan bibimbap, or healthy taco salad.
Ingredients and why they matter
This dense bean salad is all about bold flavor and satisfying texture. The black beans and chickpeas make it super hearty, while the bell peppers, tomatoes, and avocado add crunch and creaminess. And that zesty cilantro-lime dressing? It brings everything together with a fresh, citrusy kick.
Full ingredient list and detailed instructions in the recipe card.
- Black beans + chickpeas: The double-legume combo makes this salad dense enough to hold its own as a main dish. This recipe will also work with kidney beans or pinto beans.
- Avocado: Adds creaminess that balances all the crunch without extra dressing.
- Cherry tomatoes: Juicy sweetness to keep things fresh and bright.
- Cilantro: Optional, but it ties the dressing and salad together with fresh, herbal notes. Substitute cilantro with other fresh herbs like parsley or dill.
- Cilantro-lime dressing: Zippy, garlicky, and the real flavor-maker—don’t skip the fresh lime juice.
- Add a little hit by sprinkling in red pepper flakes or adding a diced jalapeño.
TIPS & TRICKS
Shruthi’s top tips
- Rinse beans thoroughly to remove excess starch and prevent a murky dressing.
- Pat the avocado dry before adding so it doesn’t slip around in the salad.
- Chop peppers small for better texture and bite-size balance.
- Whisk the dressing until emulsified; a quick shake in a jar works too.
- Taste after chilling—cold dulls flavor, so you may need more lime or salt before serving.
- Store the salad without avocado and dressing if making ahead; add both just before eating.
- For extra crunch, toss in pepitas or sunflower seeds right before serving.
- Want it spicy? Add minced jalapeño or a pinch of cayenne to the dressing.
- Use good olive oil; it’s the backbone of the dressing.
- Double the dressing—it’s great on roasted veggies or grilled corn.
How to make Mediterranean bean salad
- Add lime juice, olive oil, cilantro, garlic, salt, and black pepper to a blender, and blend until emulsified. Transfer to a small bowl or jar.
- In a large bowl, combine black beans, chickpeas, bell peppers, red onion, cherry tomatoes, and cilantro (if using). Drizzle with 1 tablespoon olive oil and lime juice; toss gently.
- Just before serving, fold in diced avocado to keep it from browning. Pour the cilantro-lime dressing over the salad and toss until evenly coated. Taste and adjust seasoning as needed.
How to serve black bean and chickpea salad
Dense bean salad is my go-to on busy days when I want something that’s protein-packed with a lot of fresh vegetables. It’s perfect with a side of garlic bread or roasted sweet potatoes for a hearty meal, but just as good scooped up with tortilla chips or pita like a chunky salsa. You can even toss it into tacos or wraps for a quick, flavorful upgrade.
Storage and reheating suggestions
Store leftover salad in an airtight container in the fridge for up to 3–4 days. If you’re making it ahead, wait to add the avocado and dressing until just before serving to keep it fresh. Give it a quick stir before eating, as the flavors get even better as they sit!
More salad recipes
Love easy salad recipes? You’re going to want to save these fresh, fuss-free favorites!
Healthy Veggie Taco Salad
Spinach Avocado Salad
Mexican Corn Salad
Mango Avocado Salad
Dense Bean Salad
Equipment
- 1 Blender
Ingredients
For the salad:
- 1 15-oz can black beans, drained and rinsed
- 1 15-oz can s chickpeas, drained and rinsed
- 1 medium red bell pepper, diced
- 1 medium green bell pepper, diced
- ½ medium red onion, finely diced
- 1½ cups cherry tomatoes, halved
- 1 medium avocado, diced
- ¾ cup fresh cilantro, chopped, divided, roughly 1 bunch
For the cilantro lime dressing:
- ½ cup fresh lime juice, about 4 medium limes
- ¼ cup extra-virgin olive oil
- 1 clove garlic, minced
- ½ teaspoon kosher salt, adjust to taste
- ¼ teaspoon black pepper, adjust to taste
Instructions
- Add lime juice, olive oil, ½ cup cilantro, garlic, salt, and pepper to a blender. Blend until smooth and emulsified. Set aside.
- In a large bowl, combine black beans, chickpeas, red bell pepper, green bell pepper, red onion, and cherry tomatoes. Toss gently to combine.
- Pour the cilantro lime dressing over the salad and toss until evenly coated.
- Just before serving, fold in diced avocado and remaining ¼ cup cilantro to keep avocado from browning and cilantro fresh.
- Taste and adjust seasoning as needed. Serve with tortilla chips.
Notes
- Use room temperature beans for better flavor absorption
- For creamier dressing, add half the avocado to the blender and dice the other half for topping
- Let salad sit for 10 minutes after dressing to let flavors meld
- Variations:
- Add crunch: Toss in pepitas or sunflower seeds
- Spice it up: Add minced jalapeño or ¼ teaspoon cayenne to the dressing
- Add corn: Stir in 1 cup fresh or thawed frozen corn
- Make it heartier: Top with crumbled cotija or feta cheese
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Love, love, love this! And I especially loved the cilantro lime dressing! It was the perfect side dish for our BBQ night, and even my kids enjoyed it. I’m thinking of adding some grilled corn next time for an extra layer of flavor. Definitely a keeper!