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TikTok creator Violet Witchel made this dense bean salad go viral for good reason. It’s simple, high in fiber, protein-packed, and stays delicious for days. My version keeps the same hearty texture and zesty flavor that made her trend explode.
Reasons to Love Every Bite
- High Protein & Filling: Loaded with hearty beans that keep you full without weighing you down.
- Fresh Flavor & Crunch: A mix of crisp veggies, zesty dressing, and herbs gives every bite a bright, satisfying crunch.
- Perfect Make-Ahead Dish: Dense bean salad tastes even better after chilling, ideal for meal prep, potlucks, or quick lunches all week long.
Dense Bean Salad Ingredients
- Beans: Any beans work in this salad! But be sure to drain and rinse them well to remove any excess liquid.
- Cheese: If you want, you can use your favorite cheese! I love mozzarella, parmesan, feta, or a mix of all three.
- Peppers: Bell peppers add color and crunch. I used yellow, but feel free to use any color or colors you like.
- Olives: Use Kalamata olives to add more depth of flavor.
- Parsley: Fresh herbs bring any recipe to life! Don’t skip the parsley.
- Salami: You can substitute it for pepperoni or prosciutto, or you could also add chicken or steak.
- Honey: Use your favorite sweetener! Try agave and maple syrup.
How to Make Dense Bean Salad
This dense bean salad recipe comes together in no time! Just a quick chop, toss, and you’re done! If you like this recipe, make my three bean salad next!
- Make the Dressing: In a small bowl, whisk together olive oil, honey, red wine vinegar, dijon mustard, garlic, and oregano.
- Toss the Beans and Veggies: In a large bowl, add the garbanzo beans, cannellini beans, black olives, red onion, English cucumber, bell pepper, salami, cherry tomatoes or red pepper, mozzarella cheese, parmesan cheese, and fresh parsley.
- Mix with Dressing: Pour the dressing over the salad, then gently toss to combine.
- Chill: For the best flavor, cover the dense bean salad and refrigerate for at least 1-2 hours!
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Dense Bean Salad
Dense Bean Salad is a hearty mix of beans and vegetables tossed in a zesty dressing. It's high in protein, full of flavor, and tastes even better the next day.
Ingredients
Salad
- 1 (15-ounce) can garbanzo beans drained and rinsed
- 1 (15-ounce) can cannellini beans drained and rinsed
- 1 (7-ounce) package sliced salami
- 1 cup diced English cucumber
- 1 medium diced yellow bell pepper
- 1 cup sliced black olives
- ¼ cup diced red onion
- 1 cup cherry tomatoes halved
- 1 cup mozzarella cheese cubed
- ¼ cup grated parmesan cheese
- ¼ cup fresh chopped parsley
Dressing
- ½ cup olive oil
- 2 tablespoons honey
- ¼ cup red wine vinegar
- 3 teaspoons dijon mustard
- 2 cloves minced garlic
- 1 teaspoon dried oregano
- salt and pepper to taste
Instructions
- In a small bowl, whisk together ½ cup olive oil, 2 tablespoons honey, ¼ cup red wine vinegar, 3 teaspoons dijon mustard, 2 cloves minced garlic, 1 teaspoon dried oregano, and salt and pepper to taste.
- In a large bowl, add the 1 (15-ounce) can garbanzo beans, 1 (15-ounce) can cannellini beans, 1 cup sliced black olives, ¼ cup diced red onion, 1 cup diced English cucumber, 1 medium diced yellow bell pepper, 1 (7-ounce) package sliced salami, 1 cup cherry tomatoes, 1 cup mozzarella cheese, ¼ cup grated parmesan cheese, and ¼ cup fresh chopped parsley.
- Pour the dressing over the salad and gently toss to combine.
- For the best flavor, cover the salad and refrigerate for at least 1-2 hours!
Notes
Storage & Make Ahead Instructions
- In the Refrigerator: Keep leftovers in the fridge in an airtight container for up to 5 days.
- Make Ahead: This salad is meant to be made ahead, so the flavors meld! Make it up to 2 days in advance! Store in an airtight container in the fridge until you’re ready to serve.
Nutrition
Calories: 275kcalCarbohydrates: 15gProtein: 7gFat: 21gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gCholesterol: 14mgSodium: 582mgPotassium: 196mgFiber: 4gSugar: 6gVitamin A: 463IUVitamin C: 8mgCalcium: 141mgIron: 1mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried this recipe?Mention @alyssa_therecipecritic or tag #therecipecritic!
More Fresh and Flavorful Salads
If you’re like me, sometimes you just need a big bowl of fresh vegetables in a zesty dressing. Just like in my black bean and corn salad or my Southwest chickpeas salad. Here are a few more to try.
