What is in a dense bean salad?

A dense bean salad recipe typically contains 2-3 types of beans (like black beans, chickpeas, or pinto beans), fresh vegetables, protein, and a flavorful dressing. My Southwest version includes bell peppers, cherry tomatoes, red onion, jalapeño, corn, grilled chicken, and a creamy cilantro lime dressing. The "dense" refers to the nutrient and calorie density that comes from prioritizing beans over leafy greens.

What is the best dressing for bean salad?

The best dressing for bean salad is one that's both flavorful and emulsified properly. My cilantro lime dressing combines fresh lime juice, apple cider vinegar, honey, and Greek yogurt for creaminess, with olive oil slowly drizzled in to create a stable emulsion that won't separate.

Why is it called a dense bean salad?

It's called a "dense" bean salad because it's packed with nutrient-dense ingredients – primarily beans, which are loaded with protein and fiber. This density of nutrition creates a meal that's incredibly filling and satisfying, unlike lighter salads that leave you hungry an hour later.

How do you make enchilada dense bean salad dressing?

While this recipe features cilantro lime dressing, an enchilada-style dressing would incorporate red enchilada sauce, lime juice, and spices like cumin and chili powder. You'd follow the same emulsification technique, blending the base ingredients before slowly adding oil.

Are dense bean salads actually healthy?

Yes! Dense bean salads are incredibly healthy because they're packed with plant-based protein, fiber, vitamins, and minerals. The combination of beans, vegetables, and healthy fats creates a balanced meal that supports stable blood sugar and sustained energy levels.

What is the best thickener for salad dressing?

Greek yogurt is one of the best natural thickeners for salad dressing because it adds creaminess, protein, and tang without artificial additives. Other options include tahini, avocado, or a small amount of Dijon mustard for emulsification.

Simple Dense Bean Salad Recipe

Description

This viral Southwest dense bean salad recipe combines protein-rich black and pinto beans with fresh vegetables and a creamy cilantro lime dressing. Inspired by TikTok dense bean salads, this recipe is fresh, ultra filling from the protein and fiber, and meal prep-friendly.

Ingredients

Scale

2 large bell peppers (340g) red, yellow or orange – chopped
1/2 small red onion (100g) finely diced
10 oz package cherry tomatoes, halved
1 large jalapeño (45g) seeded, finely diced
15 oz can corn, drained
15 oz can black beans, rinsed, drained
15.5 oz can pinto beans, rinsed, drained
1 tbsp taco seasoning
Small handful cilantro, chopped
1 lb cooked chicken, chopped
1/2 cup cilantro, loosely packed
3 tbsp lime juice (45g) fresh
1 tbsp apple cider vinegar (15g) or white wine vinegar
1 tbsp honey (21g)
1 tsp garlic powder
Salt and pepper to taste
1/4 cup extra virgin olive oil (60ml)
2 tbsp non fat plain greek yogurt (30g)

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Instructions

Season and grill the chicken first so it has time to cool. Skip if using another cooked chicken or rotisserie chicken.
For the dressing, add cilantro, lime juice, apple cider (or white wine) vinegar, honey, garlic powder, salt and pepper to a food processor. Blend just a few seconds, then use the divot in the lid to slowly drizzle in olive oil while blending to emulsify.
Add greek yogurt and blend again until smooth.
In a large mixing bowl, add bell peppers, red onion, tomatoes, jalapeño, corn, beans, cilantro, and taco seasoning.
Chop the cooked chicken and add, along with 1/2 of the dressing. Mix until combined and season with salt as needed.

Notes

Chill: If time allows, let sit in the fridge for an hour or more before serving to let flavors combine. Stir before serving and adjust salt levels as needed.
To serve: Enjoy alone or top with cotija cheese and avocado.
Dressing: 1/2 batch is ~80g. Store leftover dressing in an airtight container in the fridge 5-7 days.
Chicken: Grilled, pre-cooked or shredded rotisserie chicken all work great for this recipe.

Prep Time: 30 minutes
Cook Time: 10 minutes
Category: Salad
Method: No-Cook
Cuisine: American

Nutrition

Serving Size: 351g
Calories: 368
Sugar: 8g
Sodium: 650mg
Fat: 8.6g
Saturated Fat: 2g
Unsaturated Fat: 6.6g
Trans Fat: 0g
Carbohydrates: 40.3g
Fiber: 11.5g
Protein: 33.1g
Cholesterol: 65mg