Dense Bean Salad 101 – How To Create Your Own Dense Bean Salad And Love Every Bite

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Dense bean salads are becoming all the rage. These types of salads are incredibly healthy and even more incredibly versatile. They travel well for lunches and make for easy meal prep sessions on the weekend if you want to eat off them all week long.

Here’s everything you ever wanted to know about making dense bean salads. A 101-style guide that will inspire you to throw all the rules out the window and create your own incredible dense bean salads at home.

What Are Dense Bean Salads?

A dense bean salad is a salad that focuses on a heavy dose of beans as well as a variety of them in one salad. Not only do you add copious amounts, but these salads also tend to be formulated in a way where the beans used make the salad all the more delicious.

Common ingredients in bean salads are:

• Beans – (Obviously) – At least 2 varieties per salad.
• Vegetables – Choosing the types based on the flavor profile you are aiming for.
• Herbs – Fresh herbs are best, but dried will work too depending on the herbs.
• Protein – This is optional, but a great addition. It can be meat, seafood, or plant-based proteins.
• Dressing – Homemade dressings work best, but any dressing that goes with the flavor profile of your salad will work.

Why You Should Make Dense Bean Salads

The health benefits are the first major benefit. You get plenty of fiber which promotes satiety and helps improve your overall digestive health. You’ll also get lots of essential nutrients such as iron, folate, and magnesium.

The versatility is epic with these salads. You can make a dense bean salad with literally any flavor profile. From Mexican dense bean salads to high-protein dense bean salads, you can make them with any “focus” you prefer, and of course, you can enjoy them as a main dish, a side dish, or a snack.

Ease and convenience are a HUGE part of why people make dense bean salads. The prep time is usually quick with minimal required cooking (unless you need to cook any meat you want to add), and you can make this ahead of time to enjoy multiple meals throughout the week. This is quite possibly the perfect meal prep idea ever.

A dense bean salad can also be incredibly cost-effective as well as helping you avoid food waste. You can use budget-friendly ingredients that often have a long shelf life, such as dried or canned beans, meats, and veggies. While using fresh ingredients always tastes best, that doesn’t mean you can’t use budget ingredients that come in a can. In fact, these ingredients often add fantastic flavor to your finished salad.

How To Make Dense Bean Salads

A dense bean salad has several components, and with a little practice, you’ll be a pro in no time.

The first thing you need to do is decide on a flavor profile. Do you want Mexican? Indian? Diet-specific? Vegan? You need to decide that before you get started. Once you know what you want, you can continue with the following decisions:

What Beans To Use

1. Black Beans

• Spices: Cumin, chili powder, smoked paprika, garlic.
• Herbs: Cilantro, green onions.
• Add-ins: Corn, avocado, bell peppers, tomatoes, lime juice.
• Cuisine: Mexican, Southwestern, Latin American.

2. Chickpeas (Garbanzo Beans)

• Spices: Cumin, coriander, turmeric, smoked paprika.
• Herbs: Parsley, mint, basil.
• Add-ins: Olives, cucumbers, cherry tomatoes, lemon juice, tahini.
• Cuisine: Mediterranean, Middle Eastern.

3. Cannellini Beans

• Spices: Rosemary, garlic, sage, thyme.
• Herbs: Basil, parsley.
• Add-ins: Sun-dried tomatoes, spinach, roasted red peppers, olive oil.
• Cuisine: Italian, Mediterranean.

4. Kidney Beans

• Spices: Chili powder, cumin, garlic, onion powder.
• Herbs: Parsley, cilantro.
• Add-ins: Corn, bell peppers, tomatoes, red onions, vinegar.
• Cuisine: Tex-Mex, American, Caribbean.

5. Great Northern Beans

• Spices: Rosemary, thyme, garlic, bay leaf.
• Herbs: Sage, parsley.
• Add-ins: Spinach, artichokes, olives, lemon zest, olive oil.
• Cuisine: French, Italian, American.

6. Navy Beans

• Spices: Garlic, bay leaf, thyme, rosemary.
• Herbs: Basil, oregano.
• Add-ins: Carrots, celery, tomatoes, ham, mustard.
• Cuisine: American, Southern.

7. Adzuki Beans

• Spices: Ginger, cinnamon, star anise.
• Herbs: Scallions, cilantro.
• Add-ins: Soy sauce, sesame oil, cabbage, carrots.
• Cuisine: East Asian.

8. Pinto Beans

• Spices: Cumin, chili powder, garlic, oregano.
• Herbs: Cilantro.
• Add-ins: Green chiles, tomatoes, avocado, onions, lime juice.
• Cuisine: Mexican, Southwestern.

9. Lima Beans

• Spices: Garlic, paprika, thyme, black pepper.
• Herbs: Parsley, chives.
• Add-ins: Corn, bell peppers, tomatoes, olive oil, vinegar.
• Cuisine: Southern, American.

10. Lentils

• Spices: Cumin, coriander, curry powder, garlic.
• Herbs: Parsley, cilantro, mint.
• Add-ins: Carrots, celery, tomatoes, spinach, lemon juice.
• Cuisine: Middle Eastern, Indian, Mediterranean.

What Vegetables To Use

1. Bell Peppers (Red, Yellow, Green, Orange)

• Goes Best With: Black beans, kidney beans, and chickpeas.
• Pairings: Lime juice, cumin, cilantro, and garlic.

2. Cherry or Grape Tomatoes

• Goes Best With: Cannellini beans, black beans, and chickpeas.
• Pairings: Basil, parsley, olive oil, and balsamic vinegar.

3. Red Onion

• Goes Best With: Kidney beans, chickpeas, and great northern beans.
• Pairings: Lime juice, cilantro, and red wine vinegar.

4. Cucumber (English or Persian)

• Goes Best With: Chickpeas, cannellini beans, and black beans.
• Pairings: Dill, mint, lemon juice, and tahini.

5. Corn (Fresh, Grilled, or Canned)

• Goes Best With: Black beans, kidney beans, and pinto beans.
• Pairings: Lime juice, cumin, green onions, and cilantro.

6. Carrots

• Goes Best With: Navy beans, chickpeas, and black beans.
• Pairings: Parsley, lemon juice, ginger, and coriander.

7. Celery

• Goes Best With: Navy beans, great northern beans, and cannellini beans.
• Pairings: Basil, dill, lemon juice, and olive oil.

8. Spinach (Baby or Regular)

• Goes Best With: Lentils, chickpeas, and cannellini beans.
• Pairings: Garlic, balsamic vinegar, olive oil, and tomatoes.

9. Kale (Chopped or Massaged)

• Goes Best With: Black beans, chickpeas, and pinto beans.
• Pairings: Lemon juice, garlic, olive oil, and red pepper flakes.

10. Avocado

• Goes Best With: Black beans, chickpeas, and kidney beans.
• Pairings: Lime juice, cilantro, green onions, and chili powder.

11. Green Onions (Scallions)

• Goes Best With: Adzuki beans, black beans, and chickpeas.
• Pairings: Soy sauce, sesame oil, lime juice, and ginger.

12. Zucchini (Raw or Grilled)

• Goes Best With: Cannellini beans, chickpeas, and kidney beans.
• Pairings: Basil, garlic, lemon juice, and olive oil.

13. Roasted Red Peppers

• Goes Best With: Cannellini beans, chickpeas, and kidney beans.
• Pairings: Basil, parsley, balsamic vinegar, and olive oil.

14. Radishes

• Goes Best With: Black beans, chickpeas, and navy beans.
• Pairings: Lime juice, cilantro, parsley, and olive oil.

15. Artichoke Hearts

• Goes Best With: Great northern beans, chickpeas, and cannellini beans.
• Pairings: Lemon juice, parsley, garlic, and oregano.

16. Broccoli (Raw or Blanched)

• Goes Best With: Navy beans, chickpeas, and black beans.
• Pairings: Lemon zest, olive oil, garlic, and chili flakes.

17. Cauliflower (Raw or Roasted)

• Goes Best With: Chickpeas, pinto beans, and kidney beans.
• Pairings: Cumin, turmeric, lemon juice, and parsley.

18. Green Beans

• Goes Best With: Cannellini beans, chickpeas, and kidney beans.
• Pairings: Basil, garlic, olive oil, and red wine vinegar.

19. Beets (Roasted or Pickled)

• Goes Best With: Cannellini beans, chickpeas, and great northern beans.
• Pairings: Dill, parsley, olive oil, and balsamic vinegar.

20. Jalapeños or Other Chili Peppers

• Goes Best With: Black beans, pinto beans, and kidney beans.
• Pairings: Lime juice, cilantro, garlic, and tomatoes.

21. Cabbage (Red or Green, Shredded)

• Goes Best With: Black beans, kidney beans, and adzuki beans.
• Pairings: Lime juice, ginger, sesame oil, and green onions.

22. Mushrooms (Button or Baby Bella, Raw or Sautéed)

• Goes Best With: Cannellini beans, great northern beans, and navy beans.
• Pairings: Thyme, garlic, olive oil, and parsley.

23. Peas (Fresh or Frozen, Thawed)

• Goes Best With: Chickpeas, cannellini beans, and black beans.
• Pairings: Mint, parsley, lemon zest, and olive oil.

24. Fennel (Thinly Sliced)

• Goes Best With: Cannellini beans, great northern beans, and navy beans.
• Pairings: Orange zest, olive oil, parsley, and vinegar.

25. Sweet Potatoes (Roasted or Cubed)

• Goes Best With: Black beans, chickpeas, and kidney beans.
• Pairings: Cumin, cilantro, lime juice, and red onions.

What Fresh Herbs To Use

While this is not a complete list, I focused on the fresh herbs that are most commonly found in most grocery stores.

1. Cilantro

• Goes Best With: Black beans, pinto beans, and kidney beans.
• Pairings: Lime, avocado, chili powder, and tomatoes.

2. Basil

• Goes Best With: Cannellini beans, chickpeas, and navy beans.
• Pairings: Tomatoes, garlic, lemon zest, and balsamic vinegar.

3. Parsley

• Goes Best With: Great northern beans, black beans, and chickpeas.
• Pairings: Lemon juice, olive oil, red onion, and bell peppers.

4. Mint

• Goes Best With: Lentils, chickpeas, and black beans.
• Pairings: Cucumber, lemon, peas, and feta.

5. Dill

• Goes Best With: Navy beans, chickpeas, and black beans.
• Pairings: Lemon, cucumber, red onion, and celery.

6. Chives

• Goes Best With: Cannellini beans, navy beans, and kidney beans.
• Pairings: Lemon, garlic, creamier dressings (like tahini or avocado).

7. Oregano

• Goes Best With: Black beans, kidney beans, and chickpeas.
• Pairings: Tomatoes, lemon, garlic, and olive oil.

8. Rosemary (Use Sparingly)

• Goes Best With: White beans, navy beans, and cannellini beans.
• Pairings: Olive oil, garlic, lemon zest, and roasted vegetables.

What Proteins To Use

Animal-Based Proteins

1. Chicken Breast
   • Best Beans: Cannellini, chickpeas, and black beans.
2. Turkey Breast
   • Best Beans: Black beans, kidney beans, and white beans.
3. Salmon
   • Best Beans: Cannellini, edamame, and lentils.
4. Tuna
   • Best Beans: Cannellini, garbanzo, and black-eyed peas.
5. Eggs
   • Best Beans: White beans, kidney beans, and black beans.
6. Shrimp
   • Best Beans: Black beans, white beans, and adzuki beans.
7. Grass-Fed Beef
   • Best Beans: Kidney beans, black beans, and pinto beans.
8. Wild-Caught White Fish
   • Best Beans: Cannellini, chickpeas, and navy beans.

Plant-Based Proteins

1. Quinoa
   • Best Beans: Black beans, white beans, and edamame.
2. Edamame (Soybeans)
   • Best Beans: Black beans, chickpeas, and white beans.
3. Tofu
   • Best Beans: Black beans, cannellini beans, and lentils.
4. Tempeh
   • Best Beans: Black beans, kidney beans, and chickpeas.
5. Hemp Seeds
   • Best Beans: Chickpeas, navy beans, and edamame.
6. Pumpkin Seeds
   • Best Beans: Black beans, kidney beans, and pinto beans.
7. Chia Seeds
   • Best Beans: White beans, chickpeas, and edamame.

What Dressings To Use

While this list is limited, it will give you a starting point. Remember, dressings are the crowning glory for your dense bean salad. Choose well.

Lemon Vinaigrette

• Goes Best With:
  • Meats: Chicken, shrimp, and fish (like salmon or cod).
  • Beans: Chickpeas, cannellini beans, and black beans.

Balsamic Vinaigrette

• Goes Best With:
  • Meats: Turkey, beef, and grilled vegetables
  • Beans: Black beans, kidney beans, and white beans

Creamy Avocado Dressing

• Goes Best With:
  • Meats: Chicken, turkey, and fish.
  • Beans: Black beans, chickpeas, and white beans.

Honey Mustard Dressing

• Goes Best With:
  • Meats: Chicken, turkey, and pork.
  • Beans: Chickpeas, navy beans, and kidney beans.

Tahini Dressing

• Goes Best With:
  • Meats: Chicken, shrimp, and lamb.
  • Beans: Chickpeas, black beans, and lentils.

Ranch Dressing

• Goes Best With:
  • Meats: Chicken, turkey, and beef.
  • Beans: White beans, black beans, and pinto beans.

Chipotle-Lime Dressing

• Goes Best With:
  • Meats: Chicken, shrimp, and pork.
  • Beans: Black beans, pinto beans, and kidney beans.

Italian Dressing

• Goes Best With:
  • Meats: Chicken, turkey, and beef.
  • Beans: Garbanzo beans, black beans, and white beans.

Peanut Dressing

• Goes Best With:
  • Meats: Chicken, shrimp, and tofu.
  • Beans: Edamame, black beans, and chickpeas.

Sesame Ginger Dressing

• Goes Best With:
  • Meats: Chicken, fish, and tofu.
  • Beans: Edamame, black beans, and chickpeas.

Garlic Herb Dressing

• Goes Best With:
  • Meats: Chicken, turkey, and fish (such as salmon or cod).
  • Beans: White beans, chickpeas, and black beans.

Recommended Ratios for Dense Bean Salad

1. Beans:
   • Ratio: 1 part (about 1 cup)
   • Recommendation: Use 1 cup of cooked or canned beans as the base of your salad. This is typically enough for 2 servings. Feel free to mix different types of beans for added flavor and texture.
2. Protein:
   • Ratio: ½ part (about ½ cup)
   • Recommendation: Add ½ cup of protein (e.g., grilled chicken, shrimp, tofu). This can be adjusted based on dietary needs or preferences, especially for vegetarian or vegan salads.
3. Vegetables:
   • Ratio: 1 to 1½ parts (about 1 to 1½ cups)
   • Recommendation: Include 1 to 1½ cups of chopped or diced vegetables. This adds freshness and crunch to the salad. Aim for a mix of colorful vegetables for visual appeal and variety.
4. Herbs:
   • Ratio: ¼ part (about ¼ cup, loosely packed)
   • Recommendation: Use about ¼ cup of fresh herbs, chopped. This can be adjusted based on personal taste; some may prefer a more herb-forward salad.
5. Dressing:
   • Ratio: 2 to 3 tablespoons
   • Recommendation: Use 2 to 3 tablespoons of dressing. Start with 2 tablespoons and adjust based on your taste preference and the salad’s overall volume. You want it to be well-coated but not swimming in dressing.

What Those Ratios Look Like

These ratios are a starting point to get to the right balance of ingredients. You don’t have to follow these exactly. I’ll give more specific measurements and yields below.

Beans – 30% or 1 cup
Protein – 15% or a ½ cup
Vegetables – 40% or 1½ cups
Fresh Herbs – 10% or a ¼ cup
Dressing – 5% or 2 to 3 tablespoons

Serving Size Breakdown

2 Servings

• Beans: 1 cup
• Protein: ½ cup
• Vegetables: 1 to 1½ cups
• Herbs: ¼ cup
• Dressing: 2 to 3 tablespoons

4 Servings

• Beans: 2 cups
• Protein: 1 cup
• Vegetables: 2 to 3 cups
• Herbs: ½ cup
• Dressing: 4 to 6 tablespoons

6 Servings

• Beans: 3 cups
• Protein: 1½ cups
• Vegetables: 3 to 4½ cups
• Herbs: ¾ cup
• Dressing: 6 to 9 tablespoons

8 Servings

• Beans: 4 cups
• Protein: 2 cups
• Vegetables: 4 to 6 cups
• Herbs: 1 cup
• Dressing: 8 to 12 tablespoons

Tips For Making The Best Dense Bean Salad

1. Use fresh ingredients – As much as possible.
2. Don’t skimp on seasoning – While you want to balance the dressing with the herbs and seasonings, the seasonings are always what you want to look at first when trying to get more flavor into your dense bean salad.
3. Let it rest – A dense bean salad will always taste better after sitting for about 30 minutes. If you store it in the fridge, you may want to let it sit for about 45 minutes.
4. Mix textures – Try to get a good balance of soft, creamy, crunchy, and sometimes chewy. A balance of textures makes this type of salad a lot of fun to eat.
5. Experiment with dressings – The suggestions above are just a starting point. I have a ton more dressing recipes here, and you can always create even just a simple oil and vinegar dressing with salt and pepper if you prefer that. Don’t overcomplicate the dressing.
6. Chill before serving – While some dense bean salads taste great at room temperature, others will be better if chilled before eating. Play around with this to see what you like best, but never let your salad sit out for more than an hour for food safety reasons. Particularly if you add animal protein to your salad.

Dense Bean Salad Recipes

While I am just starting to add dense bean salads to this site, (there are definitely more coming!), here is what I have so far:

• Mexican Dense Bean Salad
• High-Protein Dense Bean Salad
• Kale & Butter Bean Salad
• Mediterranean Chopped Salad

So now that I’ve given you tons of information, I want you to throw it all out the window. Yes, you read that right.

While suggestions and ratios are wonderful starting points, the truth is, that the best dense bean salad is the one you make and enjoy. You don’t have to follow rules or ratios to make a great salad.

So use what you have in your fridge or pantry. With a little common sense, you’ll most likely put together a salad you’ll want to eat daily.