Get ready to jump on the Dense Bean Salad trend with this colorful, protein-packed Mediterranean twist! Inspired by TikTok creator Violet Witchel, this hearty and wholesome salad combines beans, fresh veggies, and a zesty homemade dressing. Whether you serve it as a main, side, or in a pita sandwich, this salad is crunchy, vibrant, and satisfying. Best part? No cooking required and it’s perfect for meal prep!
Why You’ll Love This Recipe
- Incredibly flavorful and satisfying
- Quick and easy—just 10 minutes to prepare
- Great for meal prep—sturdy ingredients last days in the fridge
- High in plant-based protein and fiber
- Easily customizable to suit your taste or dietary needs
- Tastes even better after marinating in the fridge
Ingredients
For the Salad:
- 1 can chickpeas (garbanzo beans), drained, rinsed, and dried
- 1 can navy beans, drained, rinsed, and dried
- 1 small red onion, diced
- 2 small bell peppers (red, orange, or yellow), diced
- ½ English cucumber, diced
- ½ cup Kalamata olives, pitted and sliced
- 6 oz vegan feta cheese, crumbled (such as Violife)
- Fresh parsley, finely chopped (stems removed)
For the Dressing:
- ¼ cup extra virgin olive oil
- Juice of 1 lemon (approx. 3 tbsp)
- 1 tbsp maple syrup
- 1 tsp Dijon mustard
- 3 cloves garlic, pressed or finely minced
- ½ tsp fine salt
- ½ tsp dried oregano
Instructions
- Prep the Vegetables: Dice the red onion, bell peppers, and cucumber into bite-sized pieces. Slice the Kalamata olives. Finely chop fresh parsley.
- Rinse the Beans: Drain and rinse chickpeas and navy beans. Pat them dry with a clean kitchen towel or paper towels.
- Combine: In a large mixing bowl, add all of the salad ingredients: beans, chopped veggies, olives, vegan feta, and parsley.
- Make the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, maple syrup, mustard, garlic, salt, and oregano until emulsified.
- Toss & Serve: Pour the dressing over the salad and toss everything together until well combined. Serve immediately or refrigerate to let the flavors meld.
Recipe Tips
- Add avocado or cherry tomatoes just before serving to avoid sogginess.
- Use your favorite combination of beans—black-eyed peas, cannellini, or great northern beans also work well.
- Store in an airtight container or mason jars for grab-and-go lunches throughout the week.
Variations & Substitutions
- Add Protein: Mix in grilled chicken, hard-boiled eggs, or deli meats if you aren’t vegan.
- Cheese Options: Swap vegan feta for regular feta or mozzarella pearls.
- Herbs: Try fresh dill, mint, or basil for a different flavor twist.
- Crunch: Add sunflower seeds or slivered almonds for texture.
FAQs Can I make this salad ahead of time? Yes! This salad is ideal for meal prep. Just store it in the fridge and enjoy for up to 4 days.
Is it gluten-free? Absolutely. All ingredients are naturally gluten-free.
Can I use dried beans instead of canned? Yes. Just cook the beans ahead of time and let them cool before adding.
Serving Suggestions
- Enjoy on its own as a filling meal
- Stuff into pita bread with hummus for a hearty sandwich
- Serve alongside grilled vegetables or roasted potatoes
- Pair with leafy greens and lemon vinaigrette for a light lunch
Whether you follow the TikTok trend or not, this dense bean salad is a must-try. It’s colorful, crunchy, and so incredibly easy to throw together. Plus, it’s loaded with good-for-you ingredients to keep you fueled and feeling your best!