Author: This dense bean salad is hearty, bold, and loaded with flavor. Made with tender beans, marinated vegetables, fresh herbs, and a savory sun-dried tomato dressing, there's no lettuce here, just a satisfying, protein-packed salad that gets better as it sits.
If you're looking for a salad that actually fills you up, this dense bean salad is it. Inspired by the viral dense bean salad trend, this version is packed with beans, crisp veggies, and a bold, tangy sun-dried tomato dressing that soaks into everything as it sits. It's hearty enough to be a full meal, but also perfect for meal prep or sharing. I love making a big batch and letting it hang out in the fridge because this is one of the rare salads that actually gets better with time.
Why This Dense Bean Salad Is Meal Prep Gold
- Hearty and satisfying: Loaded with chickpeas, black beans, and veggies, this salad eats like a full meal.
- Big bold flavor: Sun-dried tomatoes, artichokes, garlic, and herbs bring loads of flavor to every bite.
- Meal prep and potluck friendly: This salad keeps well for days and tastes even better as it sits.
- Flexible ingredients: Swap the beans, veggies, or herbs based on what you have. It's very forgiving and always delicious.
Ingredients for Dense Bean Salad
Salad:
- Chickpeas and black beans: Feel free to swap in white kidney beans, kidney beans, pinto beans, lima beans, or even cooked brown or green lentils.
- Marinated artichoke hearts and sun-dried tomatoes: These two ingredients add lots of Mediterranean flair.
- Red bell pepper: Yellow or orange bell peppers also work, as they have a similar sweet flavor.
- Shallot: Or red onion.
- Cherry tomatoes: Slice these in half.
- Fresh parsley and basil: For brightness and a fresh, herby finish.
Dressing:
- Sun-dried tomato oil and artichoke brine: These add depth to the dressing.
- Olive oil: This is a recipe where you'll want to use a good extra-virgin olive oil!
- Red wine vinegar: For bright, tangy flavor.
- Dijon mustard: Adds sharpness and helps emulsify the dressing.
- Garlic: The vinegar will mellow the bite of raw garlic, so you'll be left with a savory, garlicky flavor rather than the sharpness.
- Italian seasoning: A classic herb blend that ties everything together.
- Salt and pepper: To enhance all the flavors.
- Optional add-ins: Vegan feta or vegan bocconcini for creaminess, Kalamata olives for briny depth, or red pepper flakes for heat.
How to Make Dense Bean Salad
- Build the Salad: Add all of the salad ingredients to a large bowl.
- Make the Dressing: Whisk together the dressing ingredients until well combined.
- Combine: Pour the dressing over the salad.
- Finish: Toss to coat. Let the salad sit for at least 15 to 20 minutes before serving so the flavors can meld together.
Serving Ideas
This dense bean salad is super versatile:
- Enjoy it as a light main dish
- Serve as a side for everything from Vegan Steak Sandwiches to Chicken-Style Tofu Bites
- Use it as a filling for wraps or pitas
- Pair it with cooked quinoa, farro, or wheat berries for a hearty meal bowl
Storage
Store dense bean salad in an airtight container in the refrigerator for 4 to 5 days. This salad is perfect for meal prep since the flavors continue to develop as it sits. Because it's made with fresh vegetables and herbs, I don't recommend freezing this recipe.
If you try this dense bean salad recipe, let us know by leaving a comment, rating it, and don't forget to tag @itdoesnttastelikechicken on Instagram.
Bon appetegan!
Sam Turnbull.
(click stars to vote)
Dense Bean Salad
This dense bean salad is hearty, bold, and loaded with flavor. made with tender beans, marinated vegetables, fresh herbs, and a savory sun-dried tomato dressing. There's no lettuce here, just a satisfying, protein-packed salad that gets better as it sits.
Servings:
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Ingredients
Salad
- 1 can (15 oz / 398 ml) (or 1½ cups) chickpeas, drained and rinsed
- 1 can (15 oz / 398 ml) (or 1½ cups) black beans, drained and rinsed
- ½ cup marinated artichoke hearts, chopped
- ⅓ cup oil-packed sun-dried tomatoes, chopped
- 1 red bell pepper, chopped
- 1 medium shallot, finely chopped (or ¼ red onion)
- 1 cup cherry tomatoes, halved
- ¼ cup fresh parsley, finely chopped
- ¼ cup fresh basil, finely chopped
Dressing
- 1 tablespoon sun-dried tomato oil , (from the jar)
- 1 tablespoon artichoke brine, (from the jar)
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced or pressed
- 1 teaspoon Italian seasoning
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper, or to taste
- Optional add-ins: vegan feta or vegan bocconcini, Kalamata olives, or crushed red pepper flakes
Instructions
- Build the base: Add the chickpeas, black beans, artichokes, sun-dried tomatoes, bell pepper, shallot, cherry tomatoes, parsley, and basil to a large bowl.
- Make the dressing: In a small bowl, whisk together the sun-dried tomato oil, artichoke brine, olive oil, vinegar, Dijon mustard, garlic, Italian seasoning, salt, and pepper until well combined.
- Toss & rest: Pour the dressing over the salad and toss until evenly coated. Let the salad rest for at least 15-20 minutes before serving so the flavors can meld.
Notes
Storage & Meal Prep: Store in an airtight container in the fridge for 4-5 days. This salad is ideal for meal prep and tastes even better after a day in the fridge. Not freezer-friendly.
Oil-Free Option: Skip the added oils and use a splash of artichoke marinade, extra red wine vinegar, and 1–2 tablespoons water to balance the dressing. If using air-packed sun-dried tomatoes, soak them in hot water for 1 minute, then drain and chop before using.
Swap the beans: This salad works well with almost any type of bean. Feel free to swap in white kidney beans, kidney beans, pinto beans, lima beans, or even cooked brown or green lentils.
Nutrition
Serving: 1serving (recipe makes 8 servings) | Calories: 224kcal | Carbohydrates: 32g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 275mg | Potassium: 517mg | Fiber: 10g | Sugar: 4g | Vitamin A: 961IU | Vitamin C: 34mg | Calcium: 59mg | Iron: 3mg
Todd says
A SALAD SYMPHONY OF FLAVOURS
I don’t usually eat a lot of bean type salads, until now. Wow, the flavours that come through with the artichoke hearts, sun dried tomatoes, fresh basil, make this a great summertime salad. Will definitely be adding this to my summer rotation!
Sam Turnbull @ It Doesn't Taste Like Chicken says
Haha “salad symphony” I love that 😄 So glad you enjoyed it, Todd!
MJ says
Delicious recipe with so many complementary Mediterranean flavors. I subbed roasted red peppers for the sun dried tomatoes and added cucumbers with fresh oregano in the dressing. Perfect!
Sam Turnbull @ It Doesn't Taste Like Chicken says
That sounds so fresh and delicious, MJ! Love those swaps 🌿
Barbra says
Yup! Quite delicous! Had it for dinner tonight on some greens along with a piece of bread and really enjoyed it. Fresh, filling, and easy to prep! Sam's recipes are always reliable! I will add some vegan feta tomorrow... I think that might give it a creamier taste.
Sam Turnbull @ It Doesn't Taste Like Chicken says
So happy you enjoyed it, Barbra! 😊 And vegan feta sounds like the perfect addition!
Gina says
I'm not vegan but do enjoy vegan and vegetarian recipes alike. This is a REALLY tasty dish! I used balsamic vinegar since it's what I had on hand, sprinkle tomatoes (they're tiny and cute!), and mini sweet peppers. Everything blends together SO nicely and truly tastes amazing! I'm really happy to have found your website. I thoroughly enjoyed reading your story. Thank you so much for sharing your delicious creations with us!
Sam Turnbull @ It Doesn't Taste Like Chicken says
This makes me so happy to hear, Gina, thank you so much! 😊 So glad you enjoyed it!
V. says
Thanks for the recipe! Can you suggest something I could use instead of the artichoke hearts? I don’t want to just leave them out…
Sam Turnbull @ It Doesn't Taste Like Chicken says
Hi V.! You could swap in roasted red peppers, or heart of palm. Enjoy! 😊
Vincent says
This looks amazing!
Utilizing “dense“ to describe a salad without leafy greens is an epiphany and a food terminology paradigm shift!
Happy Earth Day!
Sam Turnbull @ It Doesn't Taste Like Chicken says
Haha I love that, Vincent! 😄 So glad it resonated—and happy Earth Day! 🌎