How long does dense bean salad last in the fridge?

It stays fresh in an airtight container for up to 5 days. The flavor often improves after 1 to 2 days.

Can I freeze dense bean salad for meal prep?

Freezing is not recommended. Vegetables like cucumbers and peppers become mushy after thawing.

What are the best beans to use for this recipe?

Chickpeas and white beans work best. However, black beans or kidney beans can also be used.

Do I need to rinse canned beans before adding them to the salad?

Yes. Rinsing removes excess sodium and improves the overall taste.

How do I keep the vegetables crunchy in my meal prep salad?

Use fresh vegetables and remove cucumber seeds if needed to reduce extra moisture.

Dense Bean Salad Recipe: [10-Minute] High Protein Prep

Name: Dense Bean Salad Recipe - Easy High-Protein Meal Prep
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 can (15 oz) chickpeas, rinsed and drained; 1 can (15 oz) cannellini or navy beans, rinsed and drained; 1/2 medium red onion, finely diced; 2 large bell peppers (red and yellow), diced; 1 medium English cucumber, diced; 1/2 cup Kalamata olives, sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh Italian parsley, finely chopped; 1/2 cup sliced beef salami (halal substitute for traditional grinder versions); 1/3 cup high-quality extra virgin olive oil; 3 tablespoons fresh lemon juice; 1 tablespoon apple cider vinegar; 1 teaspoon pure maple syrup; 1 tablespoon Dijon mustard; 2 cloves fresh garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon sea salt

Description

Jump on the viral TikTok bandwagon with this protein-packed Mediterranean Dense Bean Salad. Coined by Violet Witchel, this ‘DBS’ is essentially a hearty, nutrient-dense antipasto salad without the lettuce, making it the ultimate healthy girl lunch that actually tastes better as it marinates in the fridge.

Ingredients

Scale

1 can (15 oz) chickpeas, rinsed and drained

1 can (15 oz) cannellini or navy beans, rinsed and drained

1/2 medium red onion, finely diced

2 large bell peppers (red and yellow), diced

1 medium English cucumber, diced

1/2 cup Kalamata olives, sliced

1/2 cup feta cheese, crumbled

1/4 cup fresh Italian parsley, finely chopped

1/2 cup sliced beef salami (halal substitute for traditional grinder versions)

1/3 cup high-quality extra virgin olive oil

3 tablespoons fresh lemon juice

1 tablespoon apple cider vinegar

1 teaspoon pure maple syrup

1 tablespoon Dijon mustard

2 cloves fresh garlic, minced

1 teaspoon dried oregano

1/2 teaspoon sea salt

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Instructions

Prepare the ‘dense’ base by dicing the red onion, bell peppers, and cucumber into small, uniform pieces to ensure a perfect texture in every bite.
Rinse the chickpeas and white beans under cold water to remove the canning liquid and excess sodium.
In a large mixing bowl, combine the legumes, diced vegetables, olives, feta, and chopped beef salami.
Whisk the ‘zesty vinaigrette’ by combining the olive oil, lemon juice, vinegar, maple syrup, mustard, garlic, oregano, and salt until emulsified.
Pour the dressing over the salad and toss thoroughly. Allow the salad to sit for at least 30 minutes before serving to let the beans absorb the flavors.

Notes

Trend Insight: This recipe is inspired by the Violet Witchel TikTok trend where the focus is on ‘density’ and protein over leafy greens.

Storage Hack: Because this salad has no lettuce, it won’t wilt. Store in an airtight container for up to 5 days for the perfect meal prep lunch.

Prep Time: 15
Category: Salads
Method: No-Cook
Cuisine: Mediterranean

Nutrition

Serving Size: 1.5 cups
Calories: 345
Sugar: 4
Sodium: 480
Fat: 18
Saturated Fat: 4
Unsaturated Fat: 14
Trans Fat: 0
Carbohydrates: 38
Fiber: 11
Protein: 15
Cholesterol: 12