Looking for a Protein-Packed Spin on a Salad? Try a Dense Bean Salad

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

When we think of beans, we often think of tacos or chili. But there are many ways to enjoy these protein and fiber-packed legumes. One such way is to work some beans into a delicious salad, otherwise known as a dense bean salad. This dish can be served as a main dish or make a great side dish that’s packed with lots of nutrients. Dense bean salads are great for taking to potlucks and serving at parties, as they are typically enjoyed cold. And they are a great way to incorporate beans into your diet in a way you may not normally eat them.

What is a dense bean salad?

A dense bean salad typically features a variety of legumes, such as kidney beans, lentils, chickpeas, or black beans. Then, they are combined with chopped vegetables like celery, shallots or tomatoes. Your salad can also be livened up with some herbs and tossed in a delicious dressing. These salads are considered to be dense because they pack in a hearty punch of nutrients.

One cup of lima beans has 13.2 grams of fiber, around half of your daily recommended fiber content. Beans are also full of folate, antioxidants, iron, magnesium and complex carbohydrates. Eating beans has been linked to lower cholesterol and beans are also a great source of plant-based protein to help you stay full for longer.

How to make your own dense bean salad

It all starts with beans! These are the most important part of a dense bean salad and serve as the base. Choose two to three types of beans, such as chickpeas, black beans, and cannellini beans.

Next, dice up some veggies of your choice. Peppers, cherry tomatoes, cucumbers, red onion or shredded carrots make great options.

Other great additions to give dense bean salads a little more flavor and substance include things like chopped feta cheese, a whole grain such as quinoa, chopped olives or avocado. You can also sprinkle in some herbs like basil, dill, parsley, or some cumin or paprika.

Finally, top it all off with some dressing. You can use your favorite store-bought brand or make your own. One easy way to dress it up is with olive oil, sea salt, a splash of pepper and lemon juice.

A few recipes to try

Want to try some dense bean salads that are fan favorites? Here are a few recipes for some popular varieties.

1. Mediterranean Dense Bean Salad

This recipe by Eating by Elaine tackles the viral dense bean salad that has trended on TikTok. It’s gluten free, vegan, nut free and doesn’t contain any refined sugars, making it great for those with dietary restrictions. This recipe is inspired by the popular Mediterranean diet and the diet of the Blue Zones, where legumes and olive oil are a staple.

2. Chili & Lime Dense Bean Salad

This version by Gelson’s is great for those who like foods with a little kick. It features a mix of beans, is topped with crumbled cotija cheese and is spiced with cumin, chili powder and garlic powder. For extra protein and a unique flavor, this version contains smoked ham.

3. Three Bean Pasta Salad

Bean salad gets combined with pasta salad in this unique recipe by 4 Sons R Us. It also sneaks in green beans and apple cider vinegar. It’s a great pasta salad to bring to your next get together.

4. Healthy Avocado Bean Salad

Avocado lovers will gravitate towards this dense bean salad recipe by The Fitchen. It features black and pinto beans, fresh corn, avocado and spices, plus a touch of fresh oregano, making it the perfect side dish for those summer BBQs. It can also accompany taco night or a build your own fajita party, as it goes great with tortilla chips!

5. Roasted Veggie Lentil Salad

Maple mustard dressing, sweet potatoes, fresh herbs, and goat cheese pair wonderfully with lentils in this savory bean salad. This doesn’t feature multiple bean options like most dense bean salads do but the lentils give it a filling touch, making it enough to eat for a meal on its own or a great side dish to have on the table.