Easy Dense Bean Salad

This Easy Dense Bean Salad is my go-to when I want a meal that’s hearty, healthy, and doesn’t take more than 10 minutes to throw together. It’s inspired by the viral TikTok trend (you know the one!)—but with my own flavorful, veggie-forward twist.

It’s the kind of salad you can prep in one bowl, with ingredients straight from your pantry and fridge. It’s dense (in the best way), packed with plant-based protein and fiber, and perfect for lunch, dinner, or meal prep. Whether you’re vegan, gluten-free, or just looking to add more beans to your life—this one’s for you. 🫘✨

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Dense Bean Salad Ingredients

• 1 Can Chickpeas
• 1 Can Cannellini Beans
• 2 Bell Peppers
• 1 Cucumber
• ½ Red Onion
• 1 Cup Kalamata Olives
• 1 CupCastelvetrano Olives
• ½ Cup Cilantro
• 2 Lemons juices
• 2 Teaspoons Salt
• 1 Tablespoon Garlic Powder

How to Make a Dense Bean Salad Mediterranean Style

Start by draining and rinsing your beans. Open one can of chickpeas and one can of cannellini beans. Pour them into a colander and rinse under cold water until the water runs clear. This removes excess sodium and that canned bean flavor. Let them drain fully while you prep the rest of your ingredients.

Grab two bell peppers—any color you like. I usually go for one red and one yellow for color contrast. Slice off the tops and bottoms, remove the seeds and white inner ribs, then dice the peppers into small, even-sized pieces, around ½ inch. The goal is to keep them bite-sized so they mix well with the beans and don’t overwhelm the salad.

Take one medium cucumber, preferably an English or Persian variety, since they’re less watery and don’t need peeling. Slice off the ends, cut it in half lengthwise, then slice each half lengthwise again into quarters. Chop those into small cubes. If you’re using a standard cucumber with lots of seeds, you can scoop out the seeds with a spoon before chopping.

Next, finely dice half a red onion. Peel off the outer layer, slice it thinly, then cut the slices into a small dice. If you’re sensitive to the sharpness of raw onion, you can soak the diced onion in a little lemon juice or water for five to ten minutes—this helps mellow out the flavor without losing the crunch.

Now move on to the olives. You’ll need one cup each of Kalamata and Castelvetrano olives. Make sure they’re pitted, then slice each olive in half. You can quarter them if you want smaller pieces, but halves work really well for texture and visual appeal. The combo of salty Kalamata and buttery Castelvetrano makes the salad more dynamic.

Wash and dry a generous handful of cilantro. Chop both the leaves and stems finely until you have about half a cup. If you’re not into cilantro, feel free to swap it with fresh parsley or even basil for a different flavor.

Once everything’s prepped, add the beans, chopped vegetables, olives, and herbs into a large mixing bowl. It should be big enough that you can toss everything together without spilling.

Squeeze the juice of two lemons directly over the mixture, catching any seeds. If your lemons are small or not super juicy, feel free to use a third. You’re looking for about a quarter cup of fresh lemon juice to give the salad its signature zing.

Sprinkle in two teaspoons of salt and one tablespoon of garlic powder. Start with the suggested amount, but don’t be afraid to adjust to your taste. If you like a little heat, you can add a pinch of crushed red pepper flakes or black pepper.

Use tongs or clean hands to gently toss everything together. You want to coat every bite with lemon juice and seasoning without smashing the beans. Toss thoroughly until the salad looks evenly mixed and vibrant. Enjoy!

Alternative Ingredients & Swaps

his salad is one of those recipes you can make a hundred different ways depending on what’s in your fridge or pantry. The base—beans, chopped veggies, olives, lemon juice, and seasoning—is incredibly adaptable. One of my favorite variations is to give it a Mediterranean spin by swapping in cherry tomatoes for the cucumber, adding crumbled feta, and tossing everything with a drizzle of good olive oil and a sprinkle of dried oregano.

If you’re in the mood for something smoky and bold, try a Southwest version using black beans and corn instead of chickpeas and cannellini, and toss in diced avocado, chopped jalapeños, and a handful of fresh cilantro with lime juice instead of lemon. You can also lean into an Italian vibe by using only cannellini or butter beans, then mixing in sun-dried tomatoes, artichoke hearts, and lots of basil. For a creamy twist, add a spoonful of tahini or a dollop of hummus to the lemon juice before tossing—it creates a light dressing that clings beautifully to every bite. You could even toss in cooked lentils or quinoa for extra protein and heartiness, or top it with grilled tofu, chicken, or shrimp if you're not strictly plant-based.

The real beauty of this recipe is that it’s forgiving, flexible, and kind of impossible to mess up. You can change the herbs, switch the beans, add a grain, or swap the veggies—just keep the bright, lemony base and go from there.

Why This Salad Is Dense (and That’s a Good Thing)

“Dense” in this context doesn’t mean heavy—it means it’s loaded with ingredients that actually do something for your body.

Chickpeas and cannellini beans are both excellent sources of plant-based protein, complex carbs, and gut-friendly fiber. They help you stay full and energized while keeping your blood sugar stable.

Olives bring in healthy fats and a punch of salty, briny flavor. Bell peppers and cucumbers offer hydration, crunch, and vitamins A and C. And lemon juice, garlic powder, and cilantro keep things bright, savory, and herbaceous.

It’s not fluffy or filler-y—it’s real, nourishing food. That’s what makes it so satisfying.

Nutritional Benefits

Let’s talk about the health perks packed into every bite:

• Protein: Chickpeas + cannellini beans deliver ~13g per serving
• Fiber: Nearly 9g of gut-loving fiber
• Healthy fats: From the olives, which add satiety and flavor
• Low sugar: Naturally sweet from the veggies, with zero added sugar
• Balanced carbs: Complex and slow-digesting, for steady energy

This is a well-rounded meal you can feel good about. It checks every nutritional box—without feeling restrictive or boring.

Frequently Asked Questions

Can I make this salad ahead of time?
Yes! It’s actually better after chilling for a few hours. The flavors deepen and become more cohesive.

Can I freeze dense bean salad?
I wouldn’t recommend it. Beans freeze well, but the raw veggies will become mushy once thawed.

What proteins can I add to make it more filling?
Try quinoa, grilled tofu, lentils, or even leftover chicken or salmon. If you're not strictly plant-based, feta or hard-boiled eggs work too.

How do I reduce the salt content?
Use low-sodium beans, reduce added salt, and skip the briny olives. Or sub in fresh veggies and herbs for flavor instead of seasoning.

Is this salad low-carb?
Beans are moderate in carbs, so this isn’t keto, but it’s balanced with fiber and protein. For a lower-carb option, cut the beans in half and bulk up the non-starchy veggies.

Enjoy!

This Easy Dense Bean Salad is fresh, filling, and ridiculously easy to make. It’s one of those back-pocket recipes that always delivers—whether you’re meal-prepping for the week or bringing a side dish to a summer gathering.

I love how versatile it is, how nourishing it feels, and how you can change it up a million ways depending on your mood or the season. Have the sweetest day & tag me on Instagram when you make this recipe! @entirelyemmy