Gluten-Free Dairy-Free Dense Bean Salad

A hearty, protein-rich Gluten-Free Dairy-Free Dense Bean Salad featuring mixed beans, fresh herbs, and a tangy lemon dressing — perfect as a main or side dish.

Packed with fibre, colour, and plant-based protein, this salad is as nourishing as it is satisfying.

Whether you’re looking for an easy lunch, a picnic dish, or a vibrant dinner side, this salad delivers bold flavour and texture in every bite. The mix of beans gives it a substantial, “meaty” feel, while the fresh vegetables and zesty lemon dressing bring brightness and balance. It’s quick to make, easy to store, and naturally gluten- and dairy-free — ideal for meal prep or last-minute entertaining.

Prep Time: 10 minutes Total Time: 10 minutes Servings: 4

Ingredients

• 1 can (400g) chickpeas, drained and rinsed

• 1 can (400g) kidney beans, drained and rinsed

• 1 can (400g) cannellini beans, drained and rinsed

• 1 small red onion, finely chopped

• 1 red pepper, diced

• 10 cherry tomatoes, halved

• 2 tbsp extra-virgin olive oil

• Juice of 1 lemon (about 2 tbsp)

• 1 tsp Dijon mustard

• 1 garlic clove, minced

• Salt and black pepper, to taste

• 2 tbsp fresh parsley, chopped

Directions

1. In a large bowl, combine chickpeas, kidney beans, and cannellini beans.

2. Add onion, pepper, and tomatoes.

3. In a small bowl, whisk olive oil, lemon juice, mustard, garlic, salt, and pepper.

4. Pour dressing over the salad and toss to combine.

5. Sprinkle with fresh parsley before serving.

Keeps fresh for up to four days in the fridge. I often make a big batch on Sunday — it’s even tastier after marinating overnight.

If you loved this, try my Vegan Cottage Cheese or for a quick and easy dessert Chocolate Chip Cookies

What Makes This Gluten Free Dairy Free Dense Bean Salad Special

This Gluten-Free Dairy-Free Dense Bean Salad is everything a good salad should be — hearty, refreshing, and satisfying. The trio of beans gives it an impressive amount of plant-based protein, making it filling enough to serve as a main meal. The lemon-mustard dressing ties everything together, adding a tangy brightness that lifts the earthy flavours of the beans. It’s naturally free from gluten and dairy, budget-friendly, and incredibly adaptable — proof that healthy eating can still be full of flavour and texture.

Serving Suggestions

Serve this salad chilled or at room temperature for the best flavour. It’s fantastic on its own for a light lunch, or as a side with grilled chicken, salmon, or roasted vegetables. For a Mediterranean twist, add olives and crumbled dairy-free feta. You can also spoon it into wraps, serve it over quinoa for a more substantial meal, or pack it in jars for a quick, grab-and-go lunch during the week.

Storage & Meal Prep Tips

This salad keeps well for up to four days in the fridge — and actually tastes better after a few hours as the dressing soaks into the beans. Store it in an airtight container and stir before serving to redistribute the dressing. If making ahead, you can keep the dressing separate and toss it through just before serving for extra freshness. It’s a perfect make-ahead dish for busy weeks, picnics, or healthy meal prep.

Optional Tips & Variations

• Add avocado chunks for creaminess.

• Mix in quinoa or brown rice for a heartier meal.

• Swap lemon juice for apple cider vinegar for a tangier flavour.

• Add chopped cucumber or sweetcorn for extra crunch.

• Stir through a handful of spinach or rocket for added greens.