How to Make the Healthiest Dense Bean Salad, According to Dietitians

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.

What sets dense bean salads apart is that they have all the elements of a balanced meal without requiring a lot of effort. “They’re incredibly easy to make because they don’t require any cooking. All you need to do is pop open a few cans of beans, rinse them, chop a few veggies, combine them in a bowl, and add dressing,” says Frances Largeman-Roth, RDN, author of the book Everyday Snack Tray.

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

No matter the time of year, DBS gives you the opportunity to fill your bowl with a variety of seasonal produce. In the spring, you can load your DBS with peas and asparagus; summer brings corn and bell peppers; in the fall and winter, you can roast heartier greens like Brussels sprouts and squash like butternut, acorn, and delicata for a baked DBS.

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.