In case you aren’t familiar, dense bean salads are usually packed with chickpeas, cucumbers, bell peppers, red onion, cherry or sun-dried tomatoes, feta cheese, and fresh herbs, like parsley and cilantro. They’re all chopped into tiny bite-sized pieces that make the salad easy to pack into a pita pocket, top over a piece of sourdough bread, or eat on its own.
“Generally speaking, the [term] ‘dense’ indicates no lettuce,” explains Abbie Gellman, RD, dietitian and chef. This allows people to put together ingredients they like, such as beans, veggies, and cheese, and toss it with a vinegar-based dressing. “You and can keep it in the fridge for several days, where it will marinate and continue to develop flavor (versus lettuce and other veggies that will wilt or break down with vinegar-based dressing and time).”
But now that it’s officially autumn, you might wonder how to incorporate more fall seasonal ingredients into your dense bean salad. To help us embrace fall’s nutritious produce, Gellman shares her spin on this salad trend.
First, what’s so great about dense bean salads?
Because the base of this viral salad is beans, you’re getting plenty of plant-based protein and fiber. The bonus is that canned beans are highly accessible and affordable.
“Beans are a wonderful way to get plant-based protein, as well as fiber and several nutrients such as magnesium and plant-based iron. They add complex carbohydrates and really pump up the nutrition and taste of most dishes,” Gellman says. “Cherry tomatoes and cucumbers are generally well-liked vegetables. They’re also affordable, easy to find, and nutrient-rich,” she adds.
Additionally, things like crumbled feta cheese lend a salty, satiating flavor and more filling protein. Lastly, dressings with vinegar, oil, and Dijon mustard help you absorb all the nutrients in your salad (fats help you absorb antioxidants, per an April 2019 study in Molecules) and add a ton of flavor. Many TikTok creators who make dense bean salads also add meat—like steak, pepperoni, and chicken—and swap out feta cheese for mini mozzarella balls.
The beauty of dense bean salads is that you can make them with whatever ingredients you have on hand and the flavors you prefer. For example, TikTok creator @violet.cooks (whose videos have amassed more than 2 million followers) created a version with rotisserie chicken, marinated feta and olives, white beans, garbanzo beans, bell peppers, and a chimichurri-inspired dressing made with parsley, cilantro, red pepper flakes, and olive oil.
@violet.cooks Marinated Feta Dense Bean Salad!Ingredients 1 rotisserie chicken 1 16 oz container of marinated feta and olive blend 1 bunch of cilantro 1 bunch of parsley 1/4 of a red onion 1 container of cherry tomatoes 1 bell pepper 1 can of white beans 1 can of garbanzo beans 1/2 cup of olive oil 1/4 cup red wine vinegar the juice of 2 lemons 1/2 tsp Dijon mustard big pinch of sea salt pinch of red pepper flakes 2 cloves of garlic Instructions Break down and chop the rotisserie chicken. Core and dice the bell pepper. Slice the cherry tomatoes in half. Mince the parsley and cilantro. Rinse and drain the beans. Add the chicken, bell pepper, tomatoes, parsley, cilantro, and beans to a large bowl. In a separate container, mix together the olive oil, vinegar, mustard, sea salt, red pepper flakes, and crushed garlic. Add that to the bowl with the marinated olive feta mixture. It should be in a seasoned olive oil mixture, pour that in as well. Toss everything together and store in deli containers or Tupperware in the fridge.
“As mentioned above, these ‘dense’ salads don’t have any ingredients—like lettuce—that will wilt or cannot sit long term in the refrigerator with dressing. These types of salads offer an option for people to plan ahead and have things ready to go during their week. They are also very ‘formulaic,’ so the user—or eater—can mix and match how they want. For example, one person may want pinto beans while another likes black beans and some people will try cucumbers, while others may try bell peppers. Or both!” Gellman says.
Fall ingredients to add to your dense bean salads
So how can we “fall-ify” this trend and make the most of the nutrient-dense fall produce the season has to offer? Gellman recommends adding some of the following produce to the mix:
- Roasted winter squash (think: butternut, acorn, delicata)
- Roasted potatoes or sweet potatoes
- Pickled red onions
- Apples
- Pears
- Nuts and seeds, like pumpkin seeds
Tips
“I recommend slicing and adding [apples and pears] right before eating so they don’t oxidize and turn brown,” she says.
She also recommends toasting nuts and seeds for a deeper, richer flavor. “Nuts and seeds add healthy fat, fiber, and nutrients, such as vitamin E and magnesium. These also add texture to the meal, which many people enjoy,” she notes.
If you want to spice up your dressing as the days get cooler, consider @violet.cooks’s chipotle chicken salad dressing, which is made of lime juice, olive oil, chipotle, cumin, and mayo.
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
-
Rinaldi de Alvarenga JF, Quifer-Rada P, Francetto Juliano F, Hurtado-Barroso S, Illan M, Torrado-Prat X, Lamuela-Raventós RM. Using Extra Virgin Olive Oil to Cook Vegetables Enhances Polyphenol and Carotenoid Extractability: A Study Applying the sofrito Technique. Molecules. 2019 Apr 19;24(8):1555. doi: 10.3390/molecules24081555. PMID: 31010212; PMCID: PMC6514867.
