This website may contain affiliate links and advertising so that we can provide recipes to you. Read my disclosure policy.
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!
Pin this now to find it later
Prevent your screen from going dark
-
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!
- 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.
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.
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.
