This Dense Bean Salad is a Mediterranean-inspired, high-protein recipe made with chickpeas, cannellini beans, bell peppers, cucumbers, red onion, and a mix of olives, all tossed in lemon juice, simple seasoning, & fresh parsley.
As a gluten-free food blogger, I focus on creating recipes made with whole, always gluten-free, & nutrient-dense ingredients. This salad is designed to be balanced and easy to make!
A Quick Look At The Recipe
- Total Time: 15 minutes
- Recipe Difficulty: Beginner
- Cooking Method: No-cook assembly
- Main Ingredients: Chickpeas, cannellini beans, vegetables, olives
- Dietary Info: Vegan, gluten-free, dairy-free, high-protein
- Serves: 4
- Calories: 332 per serving
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Loved this recipe and the Mediterranean twist! Thanks for sharing!
- jenna
This salad is dense and filling, made to work as a complete meal. The original viral TikTok recipe is the Violet Witchel dense bean salad, from which I've come up with my own Mediterranean-inspired high-protein bean salad. For more viral recipes, try my Cottage Cheese Queso, Date Bark, or Big Mac Tacos!
If you love salad recipes with beans, you have to try my Erewhon Kale & White Bean Salad, Mexican Chickpea Salad, or my Greek Quinoa and Chickpea Salad!
Why You'll Love This Recipe
- Quick & Easy: Ready in 15 minutes with zero cooking required.
- High-Protein & Fiber: 15g protein and 16g fiber per serving.
- Budget-Friendly: Pantry staples and affordable fresh vegetables.
- Customizable: Swap ingredients based on personal preference.
- Allergen-Friendly: Naturally vegan, gluten-free, and dairy-free.
- Meal-Prep Friendly: Tastes better after marinating & lasts 5 days refrigerated.
Key Ingredients
- Chickpeas and Cannellini Beans: The protein-rich base of this simple salad combines firm and creamy textures that make it truly dense and filling compared to lettuce or pasta-based salads.
- Kalamata and Castelvetrano Olives: Add healthy fats, saltiness, and Mediterranean flavor.
- Fresh Lemon Juice (not bottled): Provides brightness and acidity, helping the flavors meld while keeping the salad fresh longer.
- Bell Peppers & Red Onions: Adds crunch, natural sweetness, and nutrients.
Substitutions & Variations
- Beans: Swap chickpeas with white beans, black beans, or kidney beans; swap cannellini beans with great northern or butter beans.
- Herbs & Aromatics: Parsley can be replaced with cilantro or fresh basil. Red onion can be swapped for shallots or green onions if you prefer a milder bite.
- Olives: Kalamata olives can be substituted with black or green olives.
- Flavor Variations: This Mediterranean dense bean salad is easy to customize. For a Southwest-style version, use black beans, corn, avocado, & jalapeños. For an Italian twist, use only cannellini beans with sun-dried tomatoes, artichoke hearts, fresh basil, and a splash of balsamic vinegar.
- Make It Heartier: To turn it into a more filling meal prep salad, mix in 1-2 cups of cooked quinoa or buckwheat.
How To Make A Dense Bean Salad
- Step 1: Drain and rinse the canned chickpeas and cannellini beans. Dice the bell peppers & cucumber into bite-sized chunks, finely dice the red onion, & slice the Kalamata olives and Castelvetrano olives in half. Finely chop the fresh parsley. Add the drained beans, diced vegetables, olives, and chopped parsley to a large mixing bowl.
- Step 2: Squeeze the juice of 2 fresh lemons (about ¼ cup) over the salad, then sprinkle in 2 teaspoons salt and 1 tablespoon garlic powder. Toss gently until everything is evenly coated. Let the salad rest for 10-15 minutes before serving so the flavors can fully come together.
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Expert Tips
- Let it marinate: This recipe tastes best after resting in the fridge for at least 2 hours, allowing the beans to absorb the lemon juice and deepen in flavor.
- Adjust salt carefully: Olives and beans already add sodium. Start with 2 teaspoons, then taste and adjust after the salad rests.
- Fresh lemon only: Fresh-squeezed juice is essential for brightness and balance.
- Make it your own: This simple high-fiber salad is flexible, so swap herbs or add vegetables like cherry tomatoes to suit your taste.
Pairing Ideas
This bean salad is a nutrient-packed, satisfying meal on its own, but it also pairs well with added protein.
Try serving it alongside or mixing it with Grilled Chicken Thighs, Garlic and Parmesan Chicken Skewers, or Tender Dutch Oven Chicken for an easy, balanced meal.
Dense Bean Salad Frequently Asked Questions
The TikTok trend was popularized by content creator Violet Witchel, who showcased her version of a protein and fiber-packed salad designed to be filling and meal-prep friendly. The concept spread rapidly as people realized how delicious and budget-friendly these salads could be.
It's called "dense" because it's intentionally heavy, filling, and packed with substantial ingredients, primarily beans, which provide weight, protein, and fiber. Unlike light, leafy salads, this one is designed to be a complete, satisfying meal.
When stored in an airtight container in the refrigerator, this salad lasts 4-5 days. The texture and flavor actually improve after the first day as the beans absorb the dressing.
Use firm vegetables like bell peppers and cucumber, drain the beans thoroughly, and don't overdress. Add the dressing just before serving if making it far in advance, and avoid freezing, which breaks down the vegetable texture.
More Healthy Salad Recipes I Love
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📖 Recipe
Dense Bean Salad
Ingredients
- 1 Can Chickpeas
- 1 Can Cannellini Beans
- 1 Red Bell Pepper
- 1 Yellow Bell Pepper
- 1 Cucumber
- ½ Red Onion
- 1 Cup Kalamata Olives
- 1 Cup Castelvetrano Olives
- ½ Cup Parsley
- 2 Lemons juiced
- 2 Teaspoons Salt
- 1 Tablespoon Garlic Powder
Instructions
- Drain and rinse the canned chickpeas and cannellini beans. Dice the bell peppers & cucumber into bite-sized chunks, finely dice the red onion, & slice the Kalamata olives and Castelvetrano olives in half. Finely chop the fresh parsley. Add the drained beans, diced vegetables, olives, and chopped parsley to a large mixing bowl.
- Squeeze the juice of 2 fresh lemons (about ¼ cup) over the salad, then sprinkle in 2 teaspoons salt and 1 tablespoon garlic powder. Toss gently until everything is evenly coated. Let the salad rest for 10-15 minutes before serving so the flavors can fully come together.
Notes
- Let it marinate: This recipe tastes best after resting in the fridge for at least 2 hours, allowing the beans to absorb the lemon juice and deepen in flavor.
- Adjust salt carefully: Olives and beans already add sodium. Start with 2 teaspoons, then taste and adjust after the salad rests.
- Fresh lemon only: Fresh-squeezed juice is essential for brightness and balance.
- Make it your own: This simple high-fiber salad is flexible, so swap herbs or add vegetables like cherry tomatoes to suit your taste.
Nutrition
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Jenna says
Loved this recipe and the Mediterranean twist! Thanks for sharing!