TikTok food fads come and go, but dense bean salads prove that with the right ingredients, even a recipe concept with a hashtag (#densebeansalads) and a catchy nickname (DBS) can keep trending.
The dense bean salad trend went viral a few years back thanks to TikTok creator Violet Witchel, but since then home cooks have made this endlessly adaptable concept their own. The beauty of a DBS is that you can customize it to your liking.
What Exactly Is a Dense Bean Salad?
Dense bean salads obviously feature beans or other legumes, plus other components chopped to a bean-like size if necessary.
Unlike a leafy green salad, dense bean salads hold up well in the refrigerator and get better as they sit and the ingredients soak up the dressing.
Dense bean salads usually contain:
- Beans, such as black, garbanzo, cannellini, and pinto
- Crunchy, hearty vegetables, including bell peppers, cucumbers, corn, or cherry tomatoes
- Fresh herbs like parsley, basil, dill, cilantro, or mint
- Olives, nuts, or seeds
- Whole grains, such as brown rice, farro, or quinoa
- Alliums, like garlic, red onion, or shallots
- Homemade dressing, often made with olive oil, vinegar, and seasonings
- Cheese, like grated Parmesan or crumbled feta (optional)
- Meat, like rotisserie chicken or diced deli meat (optional)
Benefits of Dense Bean Salads
There are many reasons for the ongoing popularity of DBS, including healthfulness, convenience, and affordability.
They’re Loaded With Protein and Fiber
“Beans are one of the most underrated foods in the store for so many reasons. With so much buzz around protein, and hopefully fiber (thanks to fibermaxxing), beans have it all,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You From Label to Table.
Because only about 5 percent of Americans meet the daily recommendation of 25 grams (g) of fiber, dense bean salads can help fill that gap. For example, a serving (100 g) of chickpeas provides 7 g of protein and nearly 6 g of fiber.
They’re Filled With Antioxidant-Rich Vegetables and Herbs
They Can Be Prepped in Advance
Most salads can’t be prepared ahead of time because the delicate greens wilt and can turn brown, but DBS can generally last about four days in the fridge, Largeman-Roth says.
This make-ahead quality means you can have a dense bean salad ready to go as a side dish for busy nights. Or you can turn it into a main course by adding tuna, chicken, or tofu, Largeman-Roth suggests.
They’re Economical
Canned beans are one of the most budget-friendly protein sources. Plus, because dense bean salads are so adaptable you can throw in whatever produce you have in your crisper; you won’t necessarily need to buy a specific ingredient. Not only will this save you money, you’ll also reduce food waste, Taub-Dix says.
How to Make a Healthy Dense Bean Salad at Home
The recipe below for a black bean and corn salad shows how one great DBS comes together. But you can also improvise your own nutritious DBS by following the tips here.
- Make your own salad dressing. Instead of opting for store-bought versions that can contain sweeteners, preservatives, and saturated fats, try combining extra-virgin olive oil with some apple cider vinegar or fresh citrus juice, and (if you like) a touch of honey. If you prefer a creamy dressing, make your own using low-fat Greek yogurt and spices and herbs.
- Add crunchy toppings, like roasted chickpeas or edamame. Avoid croutons, tortilla strips, or bacon bits, which are high in sodium and saturated fat, Taub-Dix says.
- Use high-calorie ingredients with restraint. A sprinkling of sliced almonds or chopped pecans can add great texture and healthy fats to a DBS, but you want to be mindful about the amount to avoid excess calories, Taub-Dix says.
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