Ingredients
Salad Ingredients
- 15 ounce can black beans (rinsed and drained, or 1½ cups cooked black beans)
- 15 ounce can brown lentils or green lentils (rinsed and drained, or 1½ cups cooked lentils)
- ½ cup chopped red bell pepper
- ½ cup chopped green bell pepper
- ½ cup chopped onion
- 3 to 4 tablespoons chopped pickled jalapeños
- ½ cup chopped tomatoes
- 2 cups loosely packed chopped kale
- ½ cup chopped cilantro
- 2 tablespoons hemp seeds
- 2 tablespoons chopped pumpkin seeds
Dressing Ingredients
- ½ cup non-dairy yogurt (such as coconut or almond yogurt)
- 1 tablespoon vegan Worcestershire sauce (gluten-free if needed)
- 1 teaspoon Dijon mustard
- ½ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon ground cumin (optional)
- 1 teaspoon pepper flakes (or mix with black pepper)
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 2 tablespoons chopped scallions (or cilantro or other fresh herbs)
- 1 tablespoon hot sauce or chili oil
Instructions
- Prepare the beans and lentils. Rinse and drain canned black beans and lentils thoroughly, or cook dried beans and lentils from scratch according to package instructions, then allow to cool.
- Chop vegetables and herbs. Finely chop red and green bell peppers, onion, jalapeños, tomatoes, kale, cilantro, and scallions into small, evenly sized pieces matching the beans’ scale to ensure texture balance.
- Combine salad ingredients. In a large bowl, mix together the black beans, lentils, chopped vegetables, kale, herbs, hemp seeds, and pumpkin seeds until evenly distributed.
- Make the lemon yogurt dressing. In a small bowl, whisk together the non-dairy yogurt, vegan Worcestershire sauce, Dijon mustard, salt, garlic powder, onion powder, ground cumin (if using), pepper flakes, lemon zest, lemon juice, and chopped scallions. Stir to combine well and then swirl in the hot sauce or chili oil, adjusting seasoning to taste.
- Assemble the salad. Pour the dressing over the bean mixture and toss gently to coat all ingredients evenly, or keep dressing separate until serving to maintain texture if transporting.
- Adjust seasoning and chill. Taste the salad and add more salt, spices, herbs, or lemon juice as desired. Refrigerate for at least 1 hour to allow flavors to meld and develop.
- Serve. Serve chilled with toasted sourdough, garlic bread, tortilla chips, pita crisps, or stuff into warm pita, tacos, or wraps for a filling meal.
Notes
- You can substitute non-dairy yogurt with regular yogurt if not following a vegan or dairy-free diet.
- If using dried beans and lentils, soak and cook them to tenderness before making the salad; canned beans offer a convenient shortcut.
- Adjust the level of heat by varying the amount of pickled jalapeños and hot sauce to suit your taste preferences.
- For additional protein and texture, consider adding toasted nuts or seeds beyond those listed.
- This salad improves in flavor after resting overnight, making it ideal for meal prep or gatherings.
- Prep Time: 15 minutes
- Cook Time: 10 minutes (if cooking dried beans and lentils; 0 if canned)
- Category: Salad
- Method: No-Cook
- Cuisine: American
- Diet: Gluten Free, Vegan
