As A Dietitian, This Mega-Viral TikTok Salad Trend Is One That I Stand Behind 100% — Here's Why
If you've been on social media over the past year, chances are you've heard of the Dense Bean Salad. While not a new concept, it was popularized on TikTok this past year by creator Violet Witchel.
Violet's first Dense Bean Salad on TikTok — a Sundried Tomato Dense Bean Salad — amassed 12.6 million views. That's a lot of beans!
I think most of us can agree that if eating healthier were easy, delicious, AND budget-friendly, we'd all put down the takeout menu and eat homemade a little more often. Lucky for us, this trend gave us the idea and inspiration for a simple way to eat better! Not only that, but it gives us flexibility and room to get creative, customize, and try something new.
The parameters of a dense bean salad are:
1. It should be bean-focused
2. It is high in protein
3. Pairs well with a vinaigrette
4. No lettuce in sight
5. Prep-ahead friendly
Violet has a simple checklist for her salads: vinegar-based dressing, herbs, two kinds of beans, crunchy veg, cheese, soft veg, and a "pickled bit."
Psst: To cook thousands of recipes in step-by-step mode right on your phone, download the free Tasty app right now.
As a dietitian, I can usually get behind something that gets people to eat more beans, whether it's adding canned beans to your soup, chickpeas to your brownies, or lentils to your muffins (really!). There are infinite ways to get your bean on.
I always have canned beans in the pantry, from chickpeas to my personal favorite, the white bean. Sure, dried beans are even cheaper, BUT I never remember to soak them and cook them the night before. I mean... come on, I can barely remember the last time I changed my bed sheets.
Here's why I'm obsessed with beans: Sure, they may get a bad rap, but beans are pretty great. If you've ever heard the tune "beans, beans, the magical fruit, the more you eat the more you..." — you'll understand why some people are hesitant to eat them regularly.
Beans are a good source of protein and fiber (both of which keep you feeling full), and are great for your heart health, blood sugar regulation, and digestion. They are also a good source of nutrients like iron, magnesium, and zinc, as well as prebiotics... aka fiber that feeds your gut bacteria. A healthy gut means a healthy you!
As a dietitian, I see people who are looking for make-ahead meals that get better with time... not ones that lose their appeal after 24 hours. Not only that, but if you are taking your lunch on the go, you may not have access to a microwave, so a meal that is ready to go right out of the fridge or lunch box is key.
Building our lunches around this healthy source of protein is a no-brainer. Including protein at meals can help sustain energy (so you don't have that dreaded afternoon slump come 4 p.m.), keep us feeling full, and help with muscle maintenance. There have even been studies that suggest that having protein at lunch can help your brain function throughout the day.
When it comes to protein, you don't have to gnaw on a rotisserie chicken from the grocery store — you can get your protein AND fiber in one convenient bean-shaped package.
Having a prepared lunch can not only help you stay on track with your wellness goals, but it's good for your wallet, too! Canned beans are an affordable protein source, making these salads budget-friendly. I love using them as a way to use up some of the random veggies I have in the fridge, from half-eaten bell peppers to that quarter red onion you've been ignoring on your shelf.
If you're like me, you'll get bored with your lunch after a couple of days, which is why I love how customizable these can be. Here are some of my favorite ways to hop on this trend:
1. White beans, chickpeas, chopped celery, carrots, green onion, cilantro, buffalo sauce, and blue cheese
2. Chickpeas, black beans, canned artichokes, tomatoes, cucumbers, kalamata olives, feta cheese, oregano, parsley, Greek binaigrette
3. Edamame (soybeans), chickpeas, salsa, corn, radishes, red onion, cherry tomatoes, cheese, grilled chicken, and chipotle vinaigrette.
So go ahead: Buy those beans and BYODBS to work today.
(That's Bring Your Own Dense Bean Salad, for those who aren't paying attention.)
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For hundreds of budget- and meal prep-friendly recipes, download the free Tasty app to see what people are cooking — no subscription required!
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