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 You'll Love This Dense Bean Salad
- 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
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