by bEan is finally having their main character moment – from taco or chili accouterments to the main role in salad bowls.
TikTok creator Violet Witchel, 24, popularized the “dense bean salad” earlier this year, and the concept has gone viral, embraced by meal preppers and dietitians alike for its simplicity, cost-effectiveness and nutritional punch. To make one, mix in the beans of your choice, along with veggies, cheese, and tasty dressings—no lettuce required. Witchel remembers thinking, “Oh, yeah compact” after filling up a bowl, which caused the catchy if strange name. “They have a little bit of everything,” she says. “You feel pretty straight away—and you’ll stay full.”
These days, Witchel responds to “closet bean girl” and messages dozens of internet strangers a day telling her that the salad changed her life. She was recently recognized while out at a bar, and the woman she met referred to Witchel’s girlfriend as “Mr. Bean Dlúth Salad.” That shows how thoroughly salads have taken over her life – and her kitchen. She estimates there are 20 different kinds in the fridge right now, and she always sends her friends home with containers full of beans. Many of her fans tell her that beans were written off long ago, only to find out that they are really good? “It’s great to have people, as adults, retell their love for food they hated,” she says.
We asked experts what they like about trendy salads – and how to make a really good one.
The many health benefits of dense bean salads
The dense bean salad – or DBS, as it’s called – is a hearty, nutrient-packed entrée, thanks in large part to its fiber and protein. A cup of pinto beans, for example, has 18 grams of fiber and 14 grams of protein. “Beans are about 60% to 70% carbohydrate, 20% to 30% protein, and very, very low in fat,” says Erica Baty, a registered dietitian nutritionist in Spokane, Wash. Dietary fiber is a complex carb that the body cannot fully break down, which makes it different from the simple carbs in, for example, white bread, pastries and biscuits. “It’s a very beneficial 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 dense bean salad is a great way to reach that goal. achieve. “You could be eating up to a cup of beans, and then you throw in all the veggies you have in there, and maybe some healthy quinoa or brown rice,” says Baty. “There’s a good chance you’ll hit 30 grams with a dense bean salad, but it’s a great idea to be aware of your fiber intake throughout the day.”
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Why all the commotion over fiber? For this reason, it will help you feel full longer on fewer calories, and research suggests that it may lead to a reduction in total daily consumption, making it an effective weight management strategy. It can also protect against at least three chronic diseases: Type 2 diabetes, heart disease, and colorectal cancer. In addition to helping to control hemoglobin A1c and blood glucose levels, fiber reduces inflammation, which helps reduce the risk of heart attack and stroke. One study found that total cholesterol and LDL cholesterol levels can decrease by 5% to 10%, while increasing HDL cholesterol. Meanwhile, researchers say that fiber interferes with colon carcinogenesis – which is just one way it reduces the risk of cancer.
As anyone who has suddenly upped their fiber intake knows, there are also digestive health benefits, although they may not feel like a good thing at first. Fiber keeps waste moving through your system, reducing the risk of constipation. Plus, “It supports the life of good bacteria in your gut and creates a biodiverse microbiome that can really improve your overall health,” says Baty. If you are new to it, however, you may experience temporary gastrointestinal distress, such as bloating and gas. “Start small – you don’t want to go from eating zero beans to 2 cups a day,” advises Baty. Go easy on yourself by having half a cup 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 full of important nutrients and antioxidants, including iron, magnesium, and folate. Plus, as Baty points out, they’re economical: You can get a can for about $1, which is much cheaper than animal protein. “My dietetic heart is so happy with the dense bean salad,” she says. “If anything is going to go viral, this is great.”
Bean preparation 101
You can buy canned beans or dried beans – and while which one you go with is largely a matter of personal preference, there are a few things to consider. If you’re using canned beans, choose an unsalted or low-salt variety, and be sure to drain and rinse them well, says Dana Hunnes, senior clinical dietitian at UCLA’s Ronald Reagan Medical Center. “They’ll be a little sharper, but you hardly have to do anything other than add the dressing,” she says.
If you are using dried beans, the preparation will be more involved in the meantime. As the US Food and Drug Administration (FDA) points out, raw and uncooked beans can contain toxic levels of lectin, which is a protein that binds carbs. If you eat too much, you may experience nausea, vomiting and diarrhoea. The FDA recommends soaking beans for at least five hours, and then boiling them for at least 30 minutes.
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The decision does not end at canned vs. dried – most bean passes come in tons of different varieties. Here’s what you need to know about some of the more common types.
- chickens: These legumes, also known as garbanzo beans, are commonly used to make hummus and falafel. They are firmer than other varieties, says Susan Greeley, a registered dietitian nutritionist who is an instructor of plant-based culinary arts at the Culinary Education Institute in New York. They work well in Mediterranean and Greek recipes, she says.
- Black beans: Black beans “go well with anything,” notes Greeley, including Mexican and Brazilian dishes. They are smooth and creamy, with a mild flavor that doesn’t overpower other ingredients.
- Cannellini Beans: These white beans are light and soft. Greeley likes to pair 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’re really small, and kind of like a starchier bean,” she says. “They quench the taste very well.”
- Fava beans: These are “big and dense,” says Greeley, with a sweet, nutty flavor. Enjoy them with tomatoes, roasted carrots, and grilled chicken, she suggests.
- Kidney beans: Expect these kidney-shaped legumes to be slightly sweet, with a soft texture. They’re a great starter bean for newbies, says Greeley.
- Butter beans: These beige beans – also known as limas – are shaped like the moon, and, as their name suggests, they taste like butter. “There’s a lot of surface area,” says Witchel, which helps the beans absorb the flavor of the dressing.
How to make a dense bean salad
There are many different ways to prepare a hearty bean salad – and home cooks are getting creative. Here are some ideas for inspiration.
Dense sundried tomato bean salad
Witchel’s favorite recipe includes ingredients like bell peppers, cherry tomatoes, basil and parsley, artichoke hearts, and mozzarella balls—plus, of course, white beans and chickpeas. Two cans of beans make about five servings that keep in the fridge for four days, she says.
buffalo chicken salad dense bean
Make a bowl of chickpeas, carrots, celery, and buffalo sauce or ranch dressing. “It’s like Buffalo Wild Wings, but a dense bean salad,” says Baty. “The opportunities are endless.”
A dense bean salad in late summer
Combine corn, grilled chicken, white beans, avocado, and tomatoes. You can prepare this any time of year, but as Baty points out, it has “late summer vibes.”
goddess green salad dense woman
Witchel sang this recipe recently after having one for breakfast. “It was a mixed herb dressing with crunchy vegetables, white beans, and chickpeas,” she says. “It’s really good, and you can eat it on the side too.”
A compact Tex-Mex bean salad
Load a bowl with black beans, avocado, corn, and bell peppers for this Southern-inspired dish. Consider topping it with a creamy chipotle dressing or zesty vinaigrette, and topping some with tortilla chips. “You can’t go wrong,” says Greeley. “You’re full, you’re happy, you’re happy—and it’s flavorful and doesn’t break the bank.”
