Jump on the Dense Bean Salad bandwagon with this delicious protein-packed recipe! Loaded with a mix of beans and fresh veggies that are then tossed in a homemade olive oil-based dressing, this dense bean salad has taken TikTok by storm for good reason!

Mediterranean dense bean salad served in two white bowls next to a larger blue bowl with a white marble background.

Beans are having a moment - yes, beans. This may not excite the average person, but me? Very much so!

Thanks to Tiktok creator Violet Witchel (a.k.a. Dense Bean Salad girl), millions of people are raiding their pantry for beans to recreate her viral salad recipes.

The concept is genius, yet simple - toss beans and fresh vegetables with a flavorful dressing. Make a large enough batch and this can be your readymade lunch for a week. The hearty vegetables will stand up well overnight and are therefore perfect for meal prepping.

Believe it or not, the last time I jumped on a viral TikTok recipe also centered around beans. Remember when cowboy caviar was all the rage? Black beans were the focal point of that addictive dip which also featured black-eyed peas, fresh veggies, mango, avocado and a refreshing summer dressing.

Dense bean salad has some similarities in terms of combining beans and veggies, but is obviously very different. Whereas cowboy caviar has more of a southwestern flare, this dense bean salad is Mediterranean-inspired. We're using chickpeas, navy beans, Kalamata olives, fresh cucumber, vegan feta cheese and a bright and flavorful salad dressing.

The beauty of a dense bean salad is that you can easily make it your own to fit within any diet. Violet often adds deli meat as well as mozzarella pearls to her salads. As a vegan, I can easily substitute with dairy-free cheese and omit the meat. Trust me, there is still TONS of plant-based protein without the meat!

So grab a large bowl and get ready to dump in some beans and veggies. In just minutes you'll have a beautiful salad that can be served as a dip, in a sandwich or simply by itself!

A hand pouring Mediterranean dense bean salad out of a mason jar into a white bowl with a white marble background.

Why You'll Love this Dense Bean Salad Recipe

Insanely delicious
Crunchy, satisfying, flavorful and bright
Quick and easy - no cooking required!
Perfect for meal prep - makes a large batch and uses sturdy ingredients that won't break down quickly
Versatile - serve as a snack, side or main dish
Flexible - it's perfectly fine to swap, add or omit ingredients if desired
The flavor gets better as it refrigerates and marinates!

Ingredients

This nutritious dense bean salad uses simple ingredients, most of which you likely already have on hand. See the recipe card at the bottom of the post for quantities and full instructions.

The Salad

Ingredients for a Mediterranean dense bean salad with a white marble background.

Canned chickpeas: Also known as garbanzo beans, chickpeas have a nutty, buttery flavor and creamy texture. Use a can or cook dried chickpeas on your own!
Canned navy beans: Navy beans are hearty white beans that hold up well in this dish. They are pretty neutral in flavor and have a smooth, creamy texture. Navy beans are smaller and sturdier than cannellini beans.
Red onion
Bell peppers: I like to use a mix of orange, yellow and red bell pepper for extra color.
English cucumber: Persian cucumbers also work well here if needed.
Kalamata olives
Vegan feta cheese
Fresh parsley: Feel free to add other fresh herbs such as mint and dill as well!

The Dressing

So much flavor comes from the salad ingredients alone, but the homemade salad dressing really takes it to the next level. This easy recipe gives it a Mediterranean spin that I am absolutely obsessed with!

Extra virgin olive oil: Use a high quality olive oil as this makes up the base of the dressing!
Fresh lemon juice
Maple syrup
Dijon mustard
Garlic cloves
Fine salt
Dried oregano

How to Make this Dense Bean Salad

What makes this dish so popular (in my opinion) is just how easy it is. There's no cooking - just chop, mix and toss!

1. Prepare the veggies. Chop the red onion, bell peppers and cucumber into bite-sized pieces. I use this vegetable chopper to ensure that everything is evenly sized. It saves loads of time too! Slice the pitted Kalamata olives.

2. Rinse the beans. Drain, rinse and dry the chickpeas and navy beans.

3. Add all salad ingredients to a large mixing bowl.

Mediterranean dense bean salad ingredients in a large blue bowl with a white marble background.

4. Add the salad dressing. Whisk or shake the dressing ingredients together and pour overtop the salad. Toss well to combine.

Mediterranean dense bean salad dressing ingredients in a glass measuring cup.

Whisking dressing ingredients in a glass measuring cup with a white marble background.

Pouring salad dressing over a Mediterranean dense bean salad.

Tossing a Mediterranean dense bean salad in a blue bowl with a white marble background.

5. Serve! Enjoy immediately or divide into mason jars to save for later.

Mediterranean dense bean salad served in a white bowl with a white marble background.

Recipe Tips

Add in avocado and/or tomato separately. Fresh avocado slices and diced cherry tomatoes pair beautifully with this dish and are highly recommend. However, these ingredients tend to get mushy overnight which just isn't great for meal prep. Therefore, I like to add them in just before serving.

Use any combination of beans. I prefer the sturdiness and size of chickpeas and navy beans, but these aren't the only options. Black-eyed peas work extremely well here too. And if you'd prefer cannellini beans or great northern beans, by all means go for it!

Serve it in a pita pocket. This Mediterranean dense bean salad pairs perfectly with pita bread. Smear the pita with hummus, load it up with the salad and add lettuce, tomato and avocado. You will be amazed!

Mediterranean dense bean salad served in individual mason jars with a white marble background.

Health Benefits of Beans

As a Master of Public Health (MPH) and Certified Health Education Specialist (MCHES), bean salads have been a staple in my diet for years. They are easy to prepare and pack in so many nutrients.

Chickpeas are part of the bean family and are an excellent source of fiber and plant-based protein. They are also loaded with complex carbohydrates, B vitamins, manganese, iron and zinc.

Navy beans, another primary ingredient in this Mediterranean bean salad, offers up 7.5 grams of protein per half-cup serving. And like chickpeas, they are an excellent source of dietary fiber.

There are many other different types of beans, making it quite easy to mix things up and create all sorts of dense bean salad recipes! Black beans, pinto beans, kidney beans and lima beans (butter beans) are all delicious and nutritious plant-based additions.

In fact, regularly incorporating beans as part of an overall healthy diet has been shown to help lower the risk of many chronic diseases including diabetes, heart disease even certain cancers.

Mediterranean dense bean salad in four mason jars with a white background.

More Delicious Salad Recipes

I hope you enjoy this Mediterranean version of the dense bean salad craze! Please comment below or tag me @eatingbyelaine so I can see the creative spins you put on it!

Mediterranean Dense Bean Salad (Viral TikTok Recipe)