This Mediterranean-inspired dense bean salad recipe is packed with beans, artichokes, and olives in an herby vinaigrette. It’s great for meal prep and stores all week for healthy lunches or as a side dish!
When I saw “dense bean salad” trending on TikTok, my first thought was wait, this has a name now? It’s basically a protein-packed bean salad without lettuce, which of course people have been eating for years. But thanks to Violet Witchel, it’s now a “trending” way to eat loads of healthy ingredients (which is truly admirable: hats off, Violet!).
My spin on this concept leans fully into the Mediterranean vibe, where people have been eating bean salads for generations. I use two kinds of beans, artichoke hearts, cucumber, olives, and an herby vinaigrette infuses everything with savory flavor. It’s perfect for lunches and I love it also with a simple protein for an easy healthy dinner!
Why You’ll Love This Dense Bean Salad
- Meal-prep friendly: It gets better as it sits, making it perfect for lunches throughout the week.
- No cooking required: Just warm up the vinaigrette, cut the veggies and you’re done!
- Packed with plant-based protein: The beans give it protein, and you can add even more protein if you like. It’s also vegan, dairy-free, and gluten-free!
What Is a Dense Bean Salad?
The term “dense bean salad” went viral thanks to Violet Witchel on TikTok. She used it to describe a bean salad that’s hearty enough to serve as a complete meal. The word “dense” refers to all the protein-packed ingredients like beans and crunchy vegetables, versus a light and fluffy green salad.
Of course, this concept isn’t new. Home cooks in Mediterranean countries (Greece, Turkey, etc) have been making these kinds of salads for years. I had some amazing bean salads when I visited Santorini, Greece years ago. Huge props to Violet for taking this idea and making it feel fresh and fun!
Ingredients You Need
Here’s what I like to put in my dense bean salad and a few notes about each:
- Kidney beans and butter beans: I like using two types. You can use any varieties you like but I like the color and texture contrast of the red with the large white beans.
- Artichoke hearts: This ingredient takes the salad from “good” to “great.” Use canned artichoke hearts (avoid the marinated kind) to add a pop of tangy, briny flavor.
- Mild green olives: I like Castelvetrano olives because they’re buttery and mild, but you can use any type of ripe green olive.
- Red bell pepper and English cucumber: These add a nice crunchy texture.
- Fresh mint or dill: The herbs make the flavor! I like to use fresh mint from my garden, but dill also works. You also can substitute parsley since it’s
- The warm vinaigrette: You’ll warm the olive oil, white wine vinegar with garlic and spices to bloom them so they release their flavors faster. When you pour it warm over the salad, the beans absorb all that flavor!
Tips For Making Dense Bean Salad
OK this is such a dump and stir method that there’s not a lot more to share. But here are a few quick tips:
- If you’re not a chopping pro, reference my knife skills videos. This guide to How to Cut a Bell Pepper is particularly helpful.
- Don’t skip the 30-minute marinating time. You can actually eat it right away and it tastes great. But after 30 minutes the warm vinaigrette infuses so much more flavor.
- Taste and adjust. Taste and adjust the seasoning before serving. You can tweak the flavors to adjust to your liking, like more spices or even a pinch more salt.
A Few Variations
- Add feta cheese for a salty contrast. You can crumble it over right before serving. However, the olives and artichoke hearts bring so much flavor, you don’t even need cheese here!
- Swap the vinegar. Red wine vinegar works well in place of white wine vinegar.
- Use fresh tomatoes instead of red pepper (my mom has an allergy, so I’m always adjusting here!). You can also leave it out if desired, I just like the red color.
- Try chickpeas in place of one of the bean varieties, like in my Mediterranean chickpea salad.
- Make it spicy by adding a pinch of crushed red pepper flakes in the vinaigrette.
Ways To Serve Dense Bean Salad
This salad is filling enough to stand alone as lunch. But it’s also great:
- Alonside grilled salmon or grilled chicken thighs
- As a side for air fryer chicken breast, air fryer salmon, or air fryer tofu
- With warm pita bread or multigrain bread, for lunch
- More salads like a cucumber salad or celery salad for a full salad spread
- On toast with whipped ricotta or whipped tofu
Storage
You can store this dense bean salad in an airtight container in the fridge for up to 5 days. The flavors actually deepen and improve over time. This type of salad is not meant for freezing, so please do not attempt that! Give it a stir before serving.
Dietary Notes
This dense bean salad recipe is vegetarian, vegan, plant-based, dairy-free, gluten-free, and Mediterranean diet friendly.
Easy Dense Bean Salad
Pin RecipeThis Mediterranean-inspired dense bean salad recipe is packed with hearty beans, artichoke hearts, and olives in an herby vinaigrette. It’s great for meal prep and stores all week for healthy lunches or as a side dish!
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 to 6 1x
- Category: Lunch, Salad, Side Dish
- Method: No Cook
- Cuisine: Mediterranean
- Diet: Dairy-Free, Gluten-Free, Mediterranean Diet, Vegan, Vegetarian
Ingredients
- One 15-ounce can kidney beans, drained and rinsed
- One 15-ounce can butter beans, drained and rinsed
- One 14-ounce can artichoke hearts, roughly chopped (not marinated)
- ¼ cup minced red onion
- 1 red bell pepper, diced (or sliced cherry tomatoes)
- ½ English cucumber, diced
- ½ cup mild green olives (such as Castelvetrano), halved
- ¼ cup roughly chopped fresh mint or dill (or parsley)
- 6 tablespoons extra-virgin olive oil
- 2 tablespoons white wine vinegar
- 1 garlic clove, grated
- 2 teaspoons dried oregano
- ½ teaspoon ground cumin
- 1 teaspoon kosher salt
- Freshly ground black pepper
Instructions
- In a large bowl, combine the kidney beans, butter beans, artichoke hearts, red onion, bell pepper, cucumber, olives, and fresh mint or dill. Toss gently to mix.
- In a small saucepan, combine the olive oil, white wine vinegar, garlic, oregano, cumin, kosher salt, and a few grinds of black pepper. Bring to a gentle simmer over medium-low heat, then immediately remove from the heat.
- Pour the warm vinaigrette over the vegetables and beans and toss to coat. Let the salad marinate at room temperature for at least 30 minutes before serving. Taste and adjust salt and pepper as needed. Stores up to 5 days refrigerated.
Notes
- Adders and swaps: You can add feta cheese crumbles to add more protein. Cherry tomatoes work in place of the bell pepper if desired. You can also swap red wine vinegar for white wine vinegar and use any other herbs you like – the more the better! Lemon juice is also nice for brightness though I like vinegar here.
from A Couple Cooks https://ift.tt/qZKE8VM
Comments
Post a Comment