Whoever said that salads are boring hasn’t tried a dense bean salad!

Every so often, a food trend pops up on social media that captures our attention. It has to be inventive, interesting, and at least a little bit practical. The dense bean salad ticks off all of those boxes.

@violet.cooks Sundried tomato DBS! #dbs #beans #densebeansalad #mealprep ♬ Wes Anderson-esque Cute Acoustic - Kenji Ueda

Made popular by TikTok user Violet Witchel (@violet.cooks), a dense bean salad—also known as the DBS—is packed with protein, veggies, and a light dressing. These highly customizable salads are meant to be meal-prepped for a quick and healthy lunch. “It’s basically the only thing that ensures I get enough protein and vegetables throughout the week,” said Witchel in a TikTok.

Here’s how you can make your own dense bean salad.

The DBS Formula

1. The beans

Unlike most salads, a DBS’s base is typically beans instead of lettuce. Chickpeas, cannellini beans, kidney beans, and more are all great options, but you can use whatever you have on hand.

2. The veggies

Fresh, in-season veggies are the hallmark of this bright meal. Add grilled corn in the summer, roasted sweet potato in the winter, or jarred veggies like artichokes at any time of the year. Don’t forget your fresh herbs!

3. The protein

At this point, your salad is already loaded with protein-packed beans, but there’s no reason not to add more! Chop up high-quality deli meat such as salami or turkey, shred chicken, add grilled steak, or incorporate tofu for a plant-based alternative. 

4. The dressing

Dressing can make or break a salad. These salads use vinegar-based dressings loaded with flavour-boosting ingredients—such as Dijon mustard or spice blends—to add an extra something-something to your meal.

3 dense bean salads you need to try

1. Tuscan Green Bean and Tuna Salad
2. Chickpea Salad With Lemon Yogurt Dressing
3. Quinoa & White Bean Salad

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