What is a Dense Bean Salad?
So, what is the buzz about the Dense Bean Salad (DBS), a term popularized by TikToker Violet Witchel? Known for her meal-prep-friendly bean salads, Violet’s recipes have taken the internet by storm.
In her engaging videos, you can observe how she combines an array of beans, vibrant veggies, fresh herbs, and even a dash of meat or cheese – all drizzled with a delightful homemade vinegar dressing. The term “dense” refers to the fact that these salads are built on a foundation of beans rather than foliage, resulting in a heartier and more satisfying meal.
One of the best things about Dense Bean Salads is their resilience; devoid of lettuce, they maintain their crunch and deliciousness even after spending time in the refrigerator, making them perfect for meal prep.
Ingredients for Dense Bean Salad
Gather these fresh and straightforward ingredients to whip up a nourishing dense bean salad that’s both tasty and satisfying:
- Canned Beans: A blend of three types of beans works best. While any combination is fine, the classic trio of chickpeas, black beans, and kidney beans is recommended.
- Corn: Either fresh or frozen corn can enhance the salad’s sweetness. If using frozen, just make sure to thaw it beforehand.
- Tomatoes: Adding tomatoes not only enhances flavor and color but also helps marinate the beans nicely.
- Onion and Bell Pepper: These ingredients contribute both crunch and flavor. Red onion is preferred, but shallots make a suitable substitute, and any color of bell pepper will work.
- Cilantro: Fresh herbs, especially cilantro, add a refreshing touch to the salad.
- Jalapeno: Adjust the amount based on your desired spiciness level. For those who prefer a milder taste, pickled jalapenos can provide a unique twist.
- Spices: Chili powder and cumin bring essential flavor to the beans.
- Invest in Quality Oil: Extra virgin olive oil acts as a base for your dressing.
- Red Wine Vinegar: A splash of vinegar adds acidity; you can swap it for balsamic or white vinegar if preferred.
- Sea Salt: Spotting the right balance of salt is vital to enhance the overall flavor.
Variations
Here are some fun variations to personalize your Dense Bean Salad:
- Add More Protein: Integrate some diced cooked chicken or shredded rotisserie chicken for an extra protein boost.
- Try Different Beans: Switch things up by using butter beans, white beans (like cannellini), lima beans, pinto beans, or even black-eyed peas.
- Make it Spicy: Crank up the heat by adding more jalapenos or your favorite hot sauce.
- Add a Whole Grain: Mix in a cup of cooked quinoa for added fiber and protein.
How to Make Dense Bean Salad
Creating this delightful Dense Bean Salad is a straightforward process. Follow these simple steps:
- Prep Salad Ingredients: Begin by draining and rinsing the canned beans. Chop all vegetables including tomatoes, peppers, jalapenos, onions, and cilantro.
- Toss Salad: In a generous bowl, combine the beans, corn, tomatoes, onions, peppers, jalapenos, and cilantro. Pour in the olive oil, red wine vinegar, chili powder, cumin, and salt. Gently mix until everything is well coated.
- Chill and Serve: Refrigerate for at least an hour or overnight. Before serving, toss the salad again, add a squeeze of lime juice, taste, and adjust salt as necessary to enhance the flavors. Enjoy!
Serving Suggestions for Dense Bean Salad
This nutrient-packed salad pairs wonderfully with crispy tortilla chips, making it perfect for scooping. Alternatively, it can be used as a filling in a tortilla wrap along with cheese and greens, or even as a topper for a traditional lettuce salad.
Shelf Life of Dense Bean Salad
To preserve its freshness, store your Dense Bean Salad in an airtight container in the refrigerator, where it will last up to five days. Before serving, give the container a gentle shake to redistribute the dressing over the salad.
Nutritional Information of Dense Bean Salad
A single serving of this delightful mix contains approximately 235 calories, 11 grams of protein, and a generous 10 grams of fiber. To enhance the protein content, consider serving it alongside chicken or topping it with your favorite cheese varieties.
This salad provides healthy fats from olive oil while being low in saturated fats and cholesterol, making it a heart-smart choice!
