What makes a dense bean salad?

A dense bean salad is hearty, thick, and texture-rich. It’s built with beans that soak up bold dressing, chopped vegetables that provide bulk and crunch, and a low moisture level that prevents sogginess. It holds together like a full meal, not a side dish.

Why should you eat a dense bean salad today?

If you're looking for something satisfying, easy to prep, and protein-rich, this is it. It’s also packed with fiber, vitamins, and plant-based nutrients. Perfect for meatless meals or pairing with lean protein, this salad supports energy and fullness without the crash.

Who is the dense bean salad lady?

While there’s no official “dense bean salad lady,” this playful term has floated around social media thanks to women like me who champion real, high-protein food that feeds families and fits modern lives. If you’ve ever prepped salad while holding a toddler on your hip, welcome to the club.

What is in the Jennifer Aniston salad?

Jennifer Aniston’s viral salad is a different kind of high-protein bowl, typically made with bulgur, chickpeas, cucumbers, red onion, herbs, and feta. It's lighter and more Mediterranean. Our dense bean salad is Southwestern-inspired and more filling, with beans, peppers, and Cotija.

Dense Bean Salad: 4 Easy Steps, You’ll Love Every Bite

Name: Dense Bean Salad
Prep time: 15 min
Total time: 15 min
Yield: 6 servings
Cuisine: Southwestern
Ingredients: 2 cloves garlic, peeled; Zest and juice of 2 limes; 1/2 jalapeño, quartered; 1/2 cup fresh cilantro; 1/4 cup white wine vinegar; 1 1/2 tsp kosher salt; 1 tsp ground cumin; 1/2 cup neutral oil (avocado or vegetable); 2 cans beans (black or pinto), drained and rinsed; 2 diced bell peppers; 2 cups cherry tomatoes, halved; 1 1/2 cups corn kernels; 1/2 small red cabbage, chopped; 1/2 medium red onion, diced; 1/2 cup chopped fresh cilantro; 1/2 medium jalapeño, minced; 6 oz crumbled Cotija cheese

Description

This dense bean salad is a high-protein, flavor-packed dish made with beans, fresh vegetables, and a zesty dressing. Great for meal prep or gatherings.

Ingredients

Scale

2 cloves garlic, peeled

Zest and juice of 2 limes

1/2 jalapeño, quartered

1/2 cup fresh cilantro

1/4 cup white wine vinegar

1 1/2 tsp kosher salt

1 tsp ground cumin

1/2 cup neutral oil (avocado or vegetable)

2 cans beans (black or pinto), drained and rinsed

2 diced bell peppers

2 cups cherry tomatoes, halved

1 1/2 cups corn kernels

1/2 small red cabbage, chopped

1/2 medium red onion, diced

1/2 cup chopped fresh cilantro

1/2 medium jalapeño, minced

6 oz crumbled Cotija cheese

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Instructions

1. Blend garlic, lime zest/juice, jalapeño, vinegar, cilantro, cumin, and salt until smooth.

2. Drizzle in neutral oil while blending to emulsify dressing. Set aside.

3. Mix beans, peppers, tomatoes, corn, cabbage, onion, cilantro, and jalapeño in a large bowl.

4. Add dressing and toss well to coat ingredients evenly.

5. Top with Cotija cheese and chill before serving.

Notes

Make-ahead: Prepare up to 1 day in advance and store in the fridge.

Storage: Keeps fresh in an airtight container for up to 5 days.

Dairy-free option: Skip the cheese to make it vegan.

Flavor tip: Add chopped avocado or chili flakes for extra richness or heat.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Salad
Method: No-cook
Cuisine: Southwestern

Nutrition

Serving Size: 1 cup
Calories: 220
Sugar: 5g
Sodium: 360mg
Fat: 12g
Saturated Fat: 3g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 22g
Fiber: 7g
Protein: 9g
Cholesterol: 10mg