Description

The Dense Bean Salad Recipe is the viral meal-prep trend that’s taking social media by storm. Packed with protein, fiber, and fresh flavors, this versatile salad is easy to make and stays delicious all week. Made with a mix of beans, crisp vegetables, and a zesty dressing, it’s a satisfying meal that’s perfect for health-conscious eaters. Whether you’re vegan, vegetarian, or just looking for a nutritious, easy-to-prep lunch, this salad has you covered!

Ingredients

Scale

For the Salad:

1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) white beans (cannellini or navy beans), drained and rinsed
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup red bell pepper, diced
½ cup Kalamata olives, chopped (optional)
¼ cup red onion, finely chopped
¼ cup fresh parsley or cilantro, chopped
¼ cup crumbled feta cheese (optional)

For the Dressing:

¼ cup extra-virgin olive oil
3 tbsp red wine vinegar (or lemon juice)
1 tsp Dijon mustard
1 small garlic clove, minced
½ tsp dried oregano
¼ tsp crushed red pepper flakes (optional)
Salt and black pepper, to taste

Instructions

1. Prepare the Salad Ingredients

Drain and rinse the canned beans under cold water to remove excess sodium.
Chop the vegetables into small, even-sized pieces for better texture and bite.
In a large mixing bowl, combine the chickpeas, white beans, cherry tomatoes, cucumber, bell pepper, olives, red onion, and fresh herbs.

2. Make the Dressing

Whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, and red pepper flakes in a small bowl. Season with salt and black pepper.

3. Assemble the Salad

Pour the dressing over the bean mixture and toss gently to coat everything evenly.
Let the salad sit for at least 30 minutes before serving to allow the flavors to meld.

4. Serve and Enjoy

Serve chilled or at room temperature. Garnish with crumbled feta cheese (if using) and extra herbs.

Notes

Meal Prep Friendly: Store in an airtight container in the fridge for up to 5 days.
Protein Boost: Add grilled chicken, hard-boiled eggs, or roasted tofu.
Make it Heartier: Serve over quinoa, farro, or mixed greens.
Customizable: Swap in black beans, kidney beans, or edamame for variety.
Dressing Alternative: Try a tahini dressing for a creamy, plant-based option.

Prep Time: 10 minutes
Cook Time: 0 minutes (no cooking required)
Category: Salad
Method: No-Cook
Cuisine: Mediterranean, Plant-Based

Nutrition

Serving Size: 1 cup
Calories: 230
Sugar: 4g
Sodium: 320mg
Fat: 10g
Saturated Fat: 1.5g
Unsaturated Fat: 8.5g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 8g
Protein: 9g
Cholesterol: 0mg

Keywords: dense bean salad, high-protein salad, viral TikTok salad, easy meal prep, bean salad