The minute I saw Dense Bean Salads go viral across the internet in 2024, I knew that this was a trend that was perfect for me. I love a bean-focused recipe, and dense bean salads are just that – a high protein, high fiber salad with multiple types of beans and pulses, plus other delicious salad ingredients to make a filling and flavor-packed lunch that’s good to go all week long.

The Dense Bean Salad trend was first kicked off by Violet Witchel on TikTok, who has since become known as “Dense Bean Salad Lady”, so props to you, Violet! A year on, the trend has taken on a life of its own, with so many varieties to choose from. My vegetarian take on a dense bean salad has Italian influences, with sun-dried tomatoes and mixed olives for a punch of flavor in every bite.

For more bean-leaning salads, try my simple Mediterranean chickpea salad, this gorgeous lentil salad with pomegranate seeds, and this lovely simple white bean salad.

Ingredients

Here are the ingredients used in this recipe, plus a few subtitutions you could add in – make sure you scroll down to the recipe card for the exact quantities!

• Beans: Of course, beans are the base of a dense bean salad! In this version, we’ve used chickpeas (garbanzo beans) and cannellini beans. Any bean, like butter beans or borlotti beans, would also work well.
  
• Sun-dried tomatoes & mixed olives: These bring a chewy texture and intense umami flavor that balances the fresh veggies and adds that Mediterranean touch we all love.
  
• Red onion: For bite and sharpness; if you’re sensitive to raw onion, soak it in lemon juice for a few minutes first.
  
• Red pepper: Adds crunch and a mild sweetness to break up the richness of the cheese and beans.
  
• Mature cheddar cheese: I love using a sharp cheddar here – it holds its shape better than a more crumbly cheese like feta would and adds a salty, creamy kick. Other salads have also used mozzarella pearls, which would work well, but I prefer cheddar!
  
• Dressing: We use a really simple dressing that you can add directly to the salad for this recipe. Olive oil, red wine vinegar, a little honey, oregano, and salt and pepper. Make sure you use high-quality ingredients as they’ll shine through in the simplicity of the dressing!

How To Make This Dense Bean Salad Recipe

1. Prep your ingredients

Drain and rinse the beans well, and chop all your veggies and herbs. I recommend dicing everything to a similar size so each bite feels balanced! I store everything in bowls, but you could just prep everything on the same chopping board to reduce washing up.

2. Toss everything together

Add the chickpeas, cannellini beans, sun-dried tomatoes, onion, bell pepper, parsley, cheddar, and olives to a large salad bowl.

3. Add the dressing

Drizzle over the olive oil, red wine vinegar, honey, oregano, and season generously with salt and pepper. Use two spoons (or clean hands) to gently toss everything together.

You can enjoy it straight away, but I find it’s even better after sitting for 15–30 minutes in the fridge to let the flavors meld.

Chef’s Notes & Tips

• Let Her Cook: This salad first went viral because it’s perfect for meal prep – it holds up great in the fridge for up to 4 days. The longer it sits, the better it tastes.

• No mushy beans, please: Always drain and rinse canned beans well, and pat them dry with a clean cloth or paper towel to avoid an overly watery salad.

• Don’t skip the cheese: The cheddar cubes elevate the texture of this salad. If you’re vegan, swap in cubed vegan cheese or leave it out entirely.
  
• Oil Content: This recipe uses sun-dried tomatoes and mixed olives, which can be quite oily ingredients. Be conscious of this and use less olive oil in your dressing if the salad already looks quite oily.

Storage

Store in an airtight container in the fridge for up to 4 days. There’s no need to keep the dressing separate – this salad doesn’t go soggy! If anything, the flavors just get better after a night in the fridge.

I would not recommend freezing this recipe.

FAQs

Can I use a different bean combo?

Absolutely! Black beans, kidney beans, or even lentils work well. Just aim for a mix of textures (one creamy, one firm).

Can I make it vegan?

Yes – swap the cheddar for a vegan cheese alternative or omit it completely and adjust the seasoning accordingly.

What’s the best way to serve a dense bean salad?

I love serving this with toasted sourdough, tucked into a pita, or alongside a soup. It’s hearty enough to be a standalone lunch, too. My favorite, though, is slathering a wrap with smashed avocado, and then loading up my dense bean salad on top before folding the wrap and digging in!