The Dense Bean Salad is one of the biggest salad trends right now because it’s hearty, protein-rich, and doesn’t wilt like leafy greens. It’s filling enough to be a meal on its own and works great for meal prep since the flavors deepen as it sits in the fridge. Here’s a full recipe for you:

Dense Bean Salad Recipe

Ingredients (Serves 3–4)

• 1 can cannellini beans (or navy beans), drained & rinsed
• 1 can chickpeas, drained & rinsed
• 1 cup edamame (shelled, cooked)
• ½ red bell pepper, diced
• 1 small cucumber, diced
• ½ red onion, finely chopped
• ¼ cup fresh parsley or cilantro, chopped
• 2 tbsp toasted sunflower seeds or pumpkin seeds
• Optional: 1 small jalapeño or chili, finely chopped for heat

Dressing

• 3 tbsp olive oil
• 2 tbsp apple cider vinegar (or lemon juice for brightness)
• 1 tbsp soy sauce or tamari (adds depth/umami)
• 1 tsp Dijon mustard (optional, for tang)
• 1 tsp maple syrup or honey
• Salt & black pepper, to taste

Instructions

1. Prep Beans & Veggies
   • Drain and rinse beans and chickpeas. Dice the cucumber, bell pepper, and onion.
2. Mix the Salad
   • In a large bowl, combine beans, chickpeas, edamame, bell pepper, cucumber, onion, parsley, and seeds.
3. Make the Dressing
   • Whisk olive oil, vinegar (or lemon), soy sauce, mustard, maple syrup, salt, and pepper in a small bowl.
4. Toss & Chill
   • Pour the dressing over the salad and toss well. For best flavor, let it sit for 15–20 minutes before serving.
5. Serve
   • Garnish with extra parsley and seeds. Serve chilled or at room temperature.

🌟 Tips & Variations

• Swap edamame with green peas if not available.
• Add avocado chunks just before serving for creaminess.
• Use different beans (kidney beans, black beans) for variety.
• Great for meal prep — keeps in the fridge up to 3 days.