Miso Sesame Dense Bean Salad Recipe

I’m always on the hunt for a salad that feels like a real meal, and my Miso Sesame Dense Bean Salad fits the bill. It’s part Miso Cabbage Salad vibe and part Meal Prep Lunch Salad you actually look forward to, and yet people keep asking what’s in it because the texture and umami are kinda addictive.

I make a big batch on Sunday, shove it in the fridge and forget about it, then pull it out and every day it tastes a little different, somehow better. It sounds fancy but honestly it’s just smart lazy cooking, and I can’t stop making it.

Ingredients

• Chickpeas bring protein and fiber, hearty texture, keep you full longer.
• Black beans add earthy protein and fiber, great for muscle recovery.
• Edamame gives vibrant soy protein, a fresh pop and creamy bite.
• Purple cabbage is crunchy full of vitamin C and antioxidants not bland.
• Miso brings salty umami depth and fermented probiotics, deep savory notes.
• Tahini adds nutty richness and healthy fats makes the dressing silky.
• Rice vinegar and lime give tangy brightness cuts richness balances flavors.
• Toasted sesame seeds add crunch extra oil and toasty sesame aroma.
• Maple syrup brings gentle sweetness, rounds acidity, not too sugary.

Ingredient Quantities

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup shelled edamame, cooked and cooled
• 3 cups thinly sliced purple cabbage (about half a small head)
• 1 large carrot, grated or thinly sliced (about 1 cup)
• 3 green onions, thinly sliced
• 1/2 cup chopped fresh cilantro (optional)
• 1/4 cup toasted sesame seeds
• 3 tablespoons white miso paste
• 2 tablespoons tahini
• 2 tablespoons toasted sesame oil
• 3 tablespoons rice vinegar
• 2 tablespoons tamari (gluten free soy sauce)
• 1 to 2 tablespoons maple syrup
• 1 tablespoon grated fresh ginger
• 1 clove garlic, minced
• 2 to 4 tablespoons warm water (to thin dressing)
• 1 tablespoon lime juice (about 1 lime)
• Salt and freshly ground black pepper, to taste

How to Make this

1. Drain and rinse the chickpeas and black beans really well, then pat them mostly dry with a towel; cook the shelled edamame according to package directions and cool it down.

2. Thinly slice the purple cabbage, grate or thin-slice the carrot, thinly slice the green onions, and roughly chop the cilantro if you’re using it.

3. If your sesame seeds arent clearly toasted, warm a small dry skillet over medium and toast them 2 to 3 minutes until fragrant, stirring so they dont burn.

4. Make the dressing: whisk together the white miso paste, tahini, toasted sesame oil, rice vinegar, tamari, maple syrup (start with 1 tbsp and add more if you like it sweeter), grated ginger, minced garlic and lime juice. Add 2 tablespoons warm water and whisk again; add more water (up to 4 tbsp total) until the dressing is pourable but still creamy. Season with salt and freshly ground pepper to taste.

5. In a large bowl combine the chickpeas, black beans, cooled edamame, cabbage, carrot, green onions and half the toasted sesame seeds.

6. Pour most of the miso sesame dressing over the salad and toss well so everything is coated; taste and adjust with extra tamari, maple syrup, lime or salt if it needs it.

7. Let the salad sit at least 10 to 15 minutes for the flavors to meld, or chill for an hour. For meal prep keep the dressing separate if you want the cabbage extra crunchy, otherwise it keeps well tossed in the fridge up to 3 to 4 days.

8. Serve topped with the remaining sesame seeds, cilantro if using, and a squeeze more lime. Add a crack of black pepper before eating.

Equipment Needed

1. Can opener and a fine mesh strainer or colander for draining and rinsing the beans
2. Cutting board and a sharp chef knife for slicing cabbage carrots and onions
3. Box grater or vegetable peeler for the carrot
4. Large mixing bowl to combine the salad
5. Small bowl and a whisk or a jar with lid to mix or shake the dressing
6. Small dry skillet for toasting the sesame seeds
7. Measuring spoons and measuring cups for the miso tahini oils vinegar and sweetener
8. Kitchen towel or paper towels plus tongs or salad servers for tossing and serving

FAQ

Miso Sesame Dense Bean Salad Recipe Substitutions and Variations

• Chickpeas: swap with cannellini or great northern beans — same creamy texture, milder taste; if you use dried, cook them first.
• Black beans: use pinto or kidney beans; pinto gives a creamier mouthfeel, kidney keeps its shape better.
• Shelled edamame: replace with frozen peas or blanched chopped green beans for color and bite; peas are sweeter so you might want a touch less maple syrup.
• White miso paste: try 3 tablespoons tahini plus 2 tablespoons tamari and a splash of rice vinegar to mimic the umami and creaminess, or just use brown miso for a deeper, saltier flavor; thin with warm water to match consistency.

Pro Tips

1) Dry the beans good and give some chickpeas a gentle smash with the back of a fork or a potato masher so the salad has both creamy bits and whole beans, dont skip this step or it’ll feel one-note.

2) Warm the dressing ingredients a little before you whisk them, the miso and tahini blend way easier when theyre slightly warm; add the water slowly so you dont make it too thin, and if you want ultra smooth use a small blender or immersion stick.

3) Toast the sesame seeds till fragrant, and keep half to top at the end for crunch, also a quick squeeze more lime or a splash of tamari right before serving brightens everything up if it tastes flat.

4) For meal prep keep the dressing separate if you want crisp cabbage, but if you toss it right away the flavors meld better and it gets more savory over time; stores well 3 to 4 days in the fridge, just give it a quick stir and fresh lime before eating.