What is ‘dense bean salad’? I tried the nutritious dish taking over TikTok
It might sound like a ‘90s alt-rock band name, but “dense bean salad” is actually a hit on social media and in lunch bags nationwide. Food creator Violet Witchel’s recipe is so widespread, with so many iterations and taste-testers, she’s now known as the “Dense Bean Salad girl.” Her original, Mediterranean-inspired white bean, chickpea and pepper version has over 12 million views on TikTok.
“The people around me are tired of me saying dense bean salad constantly,” one TikToker commented on her video, while another agreed, writing, “Gluten free, dairy free, dense-bean-salad are such magical words at this point.”
Other versions include Witchel’s grilled corn, steak and peach, or her favorite chipotle chicken, butter bean and avocado.
What makes them dense? They’re lettuce-free with little air space around the tidbits, but it could be argued that they’re also nutrient-dense. All are designed so that they could be used as a cold main dish as well as a side, so they have proteins like meats and cheese, a variety of colorful vegetables and herbs, a punchy dressing and, of course, the beans that do quadruple duty as a complex carb with lots of fiber, vitamins and extra protein to boot.
Devotees of the “DBS” have done a lot of creative riffing, with results that are hard to resist, like content creator Hrna Eatz’s herby, spicy green goddess-dressed kidney bean, Persian cucumber and feta salad.
Even though it’s all the rage, Alexandria Drzazgowski of The Foreign Fork points out that it’s not really news; these components are similar to old-fashioned recipes like cowboy caviar, an old-school appetizer with a mix of beans, vegetables and herbs coated in dressing. “It’s a new TikTok trend, new name, same exact thing,” Drzazgowski says, but “...this is now lunch! And I love that for me.”
Vegetarian? You don’t have to add meat to these salads to make them complete, and vegans could add some nuts or seeds in place of cheese to provide some complementary protein. You can also vary the base flavors by changing the vinegar and seasonings, changing ingredients to match as needed. You could try apple cider vinegar and Cajun spices, or rice wine and miso with edamame and flaked tuna.
For this taste test, though, I’ve decided to try the sun-dried tomato and pepperoni version which is almost as viral as the original. I’m making half the recipe so that I have the option to switch up the beans and dressing midweek. I’ve already got some ingredients that are “close enough,” like hearts of palm instead of artichoke hearts, and King Arthur’s pizza seasoning, which is salty enough that I’m leaving out the extra salt. That flexibility is the beauty of this template-style recipe. I also have uncured turkey pepperoni, and choosing a dish with a million flavors going on is the perfect way to try a slightly healthier substitute if you’ve been looking for the opportunity. It took less than 15 minutes to wash, chop and assemble.
Witchel used a milk frother to make the dressing really creamy, but it’s OK to shake by hand as I have done. Once everything is incorporated, it sure is a feast for the eyes! You can either store covered in the mixing bowl or dose out into your lunch containers for later.
It’s delicious right away regardless of the ingredients, but it benefits from some time to meld. I ate a whole bowl instead of just a side the second day.
One caveat about meal prep, though: How-to videos often gloss over safe refrigerator storage times. A whole week is pushing it for almost any make-ahead dish because when you mix several ingredients together, the one with the shortest chilled lifespan determines how long you can keep your lovingly tossed lunch before you risk, you know, tossing your lunch. Vinegar and salt help, but they’re not miracle workers; when diluted by other ingredients, their concentrations are lowered. Check the CDC’s storage time guide and consider keeping quickly spoiled ingredients separate until you’re packing or plating your meal for the day.
This salad really does have everything: salty, sweet, crunchy, creamy, herbal, umami. I plan to try Hrna Eatz’s green goddess version next, but I’m not in a hurry to switch it up. I can absolutely understand how people say they don’t get tired of it even after a few days in a row. When you consider convenience, thrift, and nutrition, it’s hard to beat the idea for meal prep supremacy.
Plus, if you need a name for your new band, I’ve got a great suggestion.
Get more dense bean salad recipe ideas:
Skirt Steak with Pinto Bean Salad by America's Test Kitchen
Roasted Vegetable and White Bean Salad by Samin Nosrat
Three Bean Salad by Frances Largeman-Roth, RDN
Make-Ahead Chicken Taco Salad by Kevin Curry
This article was originally published on TODAY.com
