bPeople finally have their main character moment: promoted from taco or chili accessories to starring in salad bowls.
TikTok creator Violet Witchel, 24, popularized the “dense bean salad” earlier this year, and the concept has gone viral and been embraced by meal preppers and dieticians alike for its simplicity, cost-effectiveness and nutritional value. To make one, simply blend the bean(s) of your choice, along with vegetables, cheese and a tasty dressing (no lettuce required). Witchel remembers thinking, “Oh, that’s true stretched‘after filling a bowl, which led to the catchy, yet curious name. “They have everything you need,” she says. “You feel full almost immediately — and stay full.”
Today, Witchel replies to “close bean girl” and fields messages daily from dozens of internet strangers who tell her the salad changed their lives. She was recently recognized while at a bar, and the woman she met referred to Witchel’s fiancé as “Mr. Dense bean salad.” That shows how thoroughly salads have overtaken her life and kitchen. She estimates there are 20 different varieties in her refrigerator right now, and she’s constantly sending her friends home with bean-filled containers. Many of her followers tell her they wrote off beans long ago, only to discover they’re actually quite good? “It’s great to see people rediscover their love as adults for foods they used to hate,” she says.
We asked experts what they like about the trendy salads, and how to make a really good salad.
The many health benefits of dense bean salads
The dense bean salad – or DBS, as it is affectionately known – is a hearty, nutritious appetizer, thanks in large part to its fiber and protein. For example, a cup of pinto beans contains 18 grams of fiber and 14 grams of protein. “Beans are about 60% to 70% carbohydrates, 20% to 30% protein, and contain very little fat,” says Erica Baty, a registered dietitian nutritionist in Spokane, Wash. Dietary fibers are complex carbohydrates that cannot be completely broken down by the body, making them different from the simple carbohydrates found in, for example, white bread, pastries and crackers. “It’s a very useful carbohydrate, while also providing that plant-based protein.”
Only 5% of American adults get enough fiber—20 to 35 grams per day for women and 25 to 35 grams per day for men—and a daily big bean salad is a great way to meet that goal. “You could potentially eat a cup of beans, and then throw in whatever veggies you have, and maybe some healthy quinoa or brown rice,” says Baty. “You could easily get 30 grams with just a dense bean salad, but it’s a good idea to be conscious of fiber intake throughout the day.”
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Why all the commotion about fiber optic? For starters, it helps you feel full longer on fewer calories, and research shows it can lead to a decrease in total daily consumption, making it an effective weight management strategy. It may also protect against at least three chronic diseases: type 2 diabetes, heart disease and colorectal cancer. Fiber not only helps control hemoglobin A1c and blood sugar levels, but also reduces inflammation, lowering the risk of heart attack and stroke. One study showed that it can lead to a 5% to 10% reduction in total cholesterol and LDL cholesterol levels, while increasing HDL cholesterol. Meanwhile, researchers say fiber disrupts colon carcinogenesis, which is just one way to reduce cancer risk.
As anyone who has ever suddenly increased their fiber intake knows, there are digestive benefits too, even if they may not feel great at first. Fiber keeps waste moving through your system, reducing the risk of constipation. Plus, “It helps feed the good bacteria in your gut and creates a biodiverse microbiome that can really improve your overall health,” says Baty. However, if you are new to it, you may experience temporary gastrointestinal symptoms such as bloating and gas. “Start small: You don’t want to go from eating zero beans to two cups a day,” advises Baty. Relax by drinking half a cup a day most days of the week, and make sure you drink plenty of water—it helps move fiber through your system, she says.
Growing pains aside, it’s hard to go wrong with beans. In addition to their protein and fiber content, they are packed with important nutrients and antioxidants, including iron, magnesium and folic acid. Plus, as Baty notes, they’re economical: You can get a can for about $1, which is much cheaper than animal protein. “My dietitian heart is so happy with the dense bean salad,” she says. “If something goes viral, this is great.”
Bean preparation 101
You can buy canned beans or dried beans – and while which one you choose is largely a matter of personal preference, there are some considerations to keep in mind. If you use canned beans, choose an unsalted or low-salt variety, and be sure to drain and rinse them well, says Dana Hunnes, a senior clinical dietitian at Ronald Reagan UCLA Medical Center. “They will be a little mushier, but you hardly have to do anything other than add the dressing,” she says.
If you use dried beans, the preparation will be more complicated. As the U.S. Food and Drug Administration (FDA) notes, raw and undercooked beans can contain toxic levels of lectin, a protein that binds to carbohydrates. If you consume too much, you may experience nausea, vomiting and diarrhea. The FDA recommends soaking beans for at least five hours and then cooking them for at least 30 minutes.
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The decision doesn’t end with canned versus dried: most bean aisles include numerous different varieties. Here’s what you need to know about some of the most popular varieties.
- Chickpeas: These legumes, also called garbanzo beans, are often used to make hummus and falafel. They are heartier than other types, says Susan Greeley, a registered dietitian nutritionist who is an instructor in plant-based culinary arts at the Institute of Culinary Education in New York. They work well in Mediterranean and Greek-style recipes, she says.
- Black beans: Black beans “go with everything,” Greeley notes, including Mexican and Brazilian dishes. They are smooth and creamy, with a moderate flavor that does not overpower other ingredients.
- Cannellini beans: These white beans are mild and soft. Greeley likes to combine them with fresh basil and tomatoes, red onion and lemon juice.
- Great Northern Beans: These creamy, slightly nutty legumes are among Witchel’s favorites. “They are very small and look a bit like a starchy bean,” she says. “They absorb the flavor very well.”
- Broad beans: These are “large and dense,” says Greeley, with a sweet, nutty flavor. Enjoy it with tomatoes, roasted carrots and grilled chicken, she suggests.
- Kidney beans: Expect these kidney-shaped legumes to taste slightly sweet, with a soft texture. They’re a great introductory bean for newcomers, says Greeley.
- Butter beans: Also known as limas, these beige beans are shaped like the moon and, as their name suggests, taste buttery. “There’s a lot of surface area,” Witchel says, allowing the beans to take on the flavor of the dressing.
How do you make a really good, dense bean salad?
There are many different ways to prepare a dense bean salad, and home cooks are getting creative. Here are some ideas for inspiration.
Sun-dried tomato salad with plump beans
Witchel’s favorite recipe includes ingredients like peppers, cherry tomatoes, basil and parsley, artichoke hearts and mozzarella balls, plus of course white beans and chickpeas. Two cans of beans yield about five servings, which can be stored in the refrigerator for four days, she says.
Dense bean salad with buffalo chicken
Whip up a bowl of chickpeas, carrots, celery and buffalo sauce or ranch dressing. “It’s like Buffalo Wild Wings, but a big bean salad,” says Baty. “The possibilities are endless.”
Dense bean salad for late summer
Combine corn, grilled chicken, white beans, avocado and tomatoes. You can prepare this any time of year, but as Baty notes, it has a “late summer feel.”
Green goddess dense bean salad
Witchel recently sang the praises of this recipe after eating one for breakfast. “It was a mixed herb dressing with crispy vegetables, white beans and chickpeas,” she says. “It’s really tasty, and you can eat it with it too.”
Tex-Mex dense bean salad
Fill a bowl with black beans, avocado, corn and peppers for this Southern-inspired dish. Consider finishing it with a creamy chipotle dressing or a tangy vinaigrette, and scoop some up with tortilla chips. “You can’t go wrong,” Greeley says. “You’re full, you’re happy, you’re satisfied – and it’s tasty and doesn’t cost a lot of money.”