Easy and Nutritious Dense Bean Salad

I recently found Violet Witchel and her Dense Bean Salads on TikTok and it has revolutionized my meal prep routine. Ever since stumbling upon this recipe, I’ve found myself whipping up various renditions of it weekly, drawn to its simplicity, versatility, and most importantly, its exceptional nutritional profile.

The main character in this meal is the beans. Beans are considered a “superfood” due to their excellent source of fiber, protein, antioxidants, and micronutrients. I opt for a combination of white beans for their fiber goodness and chick peas for their protein punch. One cup of chickpeas contains 39g of protein!

This recipe is flexible and can be made with varying ingredients you have at hand. The key is to add a lot of veggies and herbs to complement the beans, as well as a vinaigrette dressing that enhances in flavor as the ingredients marinate.

This meal is a great option for people looking to elevate their protein and fiber intake while keeping glycemic index in check. It can be consumed as a standalone delight, tucked into a wrap, or even savored as an unconventional breakfast option. This recipe can be made vegan, vegetarian, or with animal protein. It is wholesome and nourishing without sacrificing an ounce of taste or satisfaction.

Use ingredients below to create your own dense bean salad:

Ingredients:

• White beans or chick peas - 2-3 cans depending on how large of a salad you want. I usually do 2 cans of chickpeas and 1 can of white beans

• 1 cup of chopped cucumber

• 1 cup halved cherry tomatoes

• 1/2 cup chopped Kalamata olives (or more!)

• Onion - choose between 4 green onions white and green parts sliced, 1/2 red or yellow onion diced, or 1 shallot

• One generous bunch of cilantro, washed and chopped

• One generous bunch of parsley, washed and chopped

• Cheese - choose between mozzarella chopped, mini motz balls, or feta cheese crumbled, or both feta and motz!

Optional ingredients to add or substitute:

• Diced red, orange, or yellow pepper

• Sun dried tomatoes, sliced

• Sliced pepperocinis or banana peppers - my favorite addition

Optional extra protein add ins:

• Shredded rotisserie chicken or chicken breast chopped

• Italian or breakfast sausage sliced

• Hard boiled eggs, sliced or chopped

The dressing:

• Pinch of salt to taste

• 1/2 cup of olive oil

• 2 cloves of garlic, minced

• 1/4 cup of apple cider vinegar or red wine vinegar

• 1 tablespoon of dijon mustard

• 1/2 teaspoon of red pepper flakes (more or less depending on your preferred spice level)

• Juice of one lemon

Instructions:

1. Drain and rinse your beans, add to a large bowl.

2. Chop/cut your cucumbers, onion, tomatoes, olives, garlic, and herbs, place in the bowl.

3. Add your cheese to the bowl depending on which one you chose - crumble the feta, or chop the motz or drain and rinse the motz balls.

4. Add in any other optional ingredients you chose.

5. Add dressing ingredients together in a small bowl. Mix well, then pour into large bowl.

6. Mix ingredients well and serve!