Looking For A Meatless Protein Source? Try A "Dense Bean Salad!"

The “dense bean salad” craze began on TikTok--where all the hot trends are happening these days--and quickly went viral. Each video in the creator, Violet Witchel's, “Dense Bean Salads” TikTok playlist has had at least 1 million views.

It's pretty simple. Mix up the bean(s) of your choice and add veggies, cheese, and a tasty dressing—no lettuce required.

Dense bean salads are nutritious and economical

🫘 Beans are loaded with fiber and protein. A cup of pinto beans has 18 grams of fiber and 14 grams of protein. They contain nutrients and antioxidants, including iron, magnesium, and folate.

🫘 Only 5% of American adults get enough fiber daily—20 to 35 grams for women and 25 to 35 grams for men.

🫘 Fiber helps you feel full longer on fewer calories, reducing overall calorie intake. It can protect against Type 2 diabetes, heart disease, and colorectal cancer. In addition to helping control hemoglobin A1c and blood glucose levels, fiber decreases inflammation, helping to lower the risk of heart attack and stroke, and can lead to a 5% to 10% reduction in total and LDL cholesterol levels, while increasing HDL levels.

🫘 Fiber prevents constipation and promotes a healthy gut microbiome.

I keep hearing "Fiber is the new protein..."

🫘 Beans are budget-friendly, typically costing $1 or less, and they're ready to go out of the can. Rinse and drain before using to reduce the sodium content.

🫘 There's none of the ick factor or food prep concerns you have when dealing with raw meat.

Two things to keep in mind

1️⃣ If you aren't accustomed to eating a lot of beans, you might experience temporary gas and bloating. In that case, start small and drink lots of water to move the fiber along.

Don't dive into a super-sized serving without a gradual adjustment period.

2️⃣ When using dried beans, soak them for at least 5 hours, then boil for at least 30 minutes. Raw and undercooked beans can contain toxic levels of lectin, a protein that binds to carbs, that can cause nausea, vomiting, and diarrhea.

Explore the world of beans!

Black beans are especially good in Mexican and Brazilian dishes. They’re smooth and creamy, with a moderate flavor that doesn't overpower other ingredients.

Cannellini beans are my favorites. They're often found in Italian food and go well with fresh basil and tomatoes, red onion, and lemon juice.

Chickpeas, also known as garbanzo beans, are used to make hummus and falafel. They're sturdy and work well in Mediterranean and Greek-style recipes.

Fava beans are big and dense, with a sweet, nutty flavor ....and always make me think of The Silence Of The Lambs.... Enjoy them with tomatoes, roasted carrots, grilled chicken--"and a nice chianti..."​

Great Northern beans are slightly nutty and soak up flavor well.

Kidney beans taste slightly sweet, with a soft texture.

Lima beans, known as "butter beans" in the South, have a lot of surface area, which is great for absorbing the flavor of the dressing.

Be adventurous. With so many options, you're bound to find some favorites!