Dense Bean Salad

Looking for a recipe that leans healthy that will help keep you full longer? A Dense Bean Salad is just the ticket! A bean vegetable salad is a great choice for a take along lunch or snack.

I don't know about you, but me? I love a good crunch. This easy bean salad recipe has both crunch and flavor and its just so versatile! You can customize this salad with beans in an almost endless amount of ways.

The base of this bean salad is of course beans! I personally like using one variety of beans in a dense bean salad. I just don't like the varying of texture when I use more than one type of bean (but maybe you do, so you do you!!).

What is a Dense Bean Salad?

• It's been called this because of the ratio of beans to the other ingredients, the salad is bean heavy and meatless. It also does not include any lettuce.
• A dense bean salad is a great source of protein and fiber. Its both satisfying and delicious.
• Typically one or more variety of drained and rinsed beans are combined with veggies such as cucumber, pepper, edamame, corn, shredded cabbage or lettuce, or whichever veggies you feel yo may enjoy.
• You can also add in feta cheese or your favorite diced cheese as well as some fresh herbs if you wish.
• It's tied together with a bright and easy dressing.
• The best part?? This salad keeps so well in a sealed mason jar or container. You can make one batch and enjoy it over the next several days. A win when it comes to easy food prep for a busy life!

I came across this concept on TikTok from a couple people replicating @violet.cooks weekly salad. My daughter loves chickpeas. Salads like this are something we make, just never thought about in the way Violet does. I like it!!

Bean Salad Ingredients

• Beans (one, two or 3 varieties)
• Veggies (such as cucumber, red onion, peppers, tomatoes, raw green beans, onion, scallions, shelled edamame, corn etc. Just pick a few.
• Herbs/Seasoning S&P, basil, parsley, red pepper flakes, everything bagel, etc.
• Dressing can be simple like just a squeeze of lemon and a splash of avocado or olive oil, or a homemade or store bought dressing

Beans To Choose From

• Black
• Chickpeas (my fav for this salad)
• Small white beans (Navy Beans)
• Cannellini beans (white beans)
• Kidney
• Pinto

Beans are a nutrient dense food, high in fiber and protein. Plus they are heart-healthy, may help regulate blood sugar, promote digestive health (due to high fiber), help regulate blood sugar and are rich in antioxidants.

Variations Salad With Beans

• Make this dense bean salad as simple or as robust as you like.
• Use one bean, two beans or three different varieties. It is up to you, just be sure the bean to veggie ratio is at least 50% beans.
• When making a recipe for a bean salad, change up the ingredients to go with what is in season.
• Make it lean spicy by adding red pepper flakes, some chopped jalapeno or other spicy pepper you enjoy or by adding in a bot of your favorite hot sauce, yum!
• Use an actual dressing (homemade or store bought) or just go simple with a glug of avocado or olive oil, a squeeze of lemon or a splash of your favorite flavored vinegar and seasoning.
• Add in feta cheese, cubed Provolone, small mozzarella balls or your favorite cheese.
• Add in cubes or sliced steak or shredded chicken.
• Honestly you can take a dense bean salad recipe any where you want it to go in both flavor and texture.

Dressing for Bean Salad

When it comes to a dressing for your bean salad, think oil, acid and flavor. It can be simple or complex or store bought. Up to you.

• Oil: Use avocado oil, olive oil or your favorite type of oil.
• Acid: Add in fresh squeezed lemon, lime or other citrus. Or choose the vinegar you enjoy, rice, red wine, apple cider, flavored etc.
• Flavor: That's your seasonings and herbs. Things like salt & pepper, red pepper flakes, honey if you want a little sweetness,

Tips

• If adding in cheese, stick to cubed cheese or crumbled feta,
• pre-packaged shredded cheese will get funky after a day.
• You can make the bulk salad you want ahead of time and add cheese in to the portion you are about enjoy just before you eat it.
• If adding in avocado (yum), do so they day you will eat this just to the portion you will be using.
• Go light on any dressing, a little goes a long way.

Storage

• For best results, store in a large mason jar or other glass container in your refrigerator.

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