If you’ve spent any time on social media in the past year, you have probably come across the viral food trend of dense bean salads. Violet Witchel was the one to give these legume-heavy lunches their catchy name and to remind us all how good marinated bean salads can be.
These salad recipes are packed with vegetables, herbs, a flavorful homemade dressing, and protein that always includes at least one type of bean. They’re lettuce-free so they can last all week in the fridge without wilting. In this version I’m combining all of my favorite Southwestern ingredients like black beans, jalapenos, and Cojita cheese into a colorful dense bean salad that is packed with flavor.
Why You’ll Love It
- The jalapeno-lime dressing is a winner. No store-bought dressing can match the flavor of this vinaigrette. Its flavor is bright and citrusy, with a touch of heat from fresh jalapeno pepper.
- You can eat it all week long. This recipe gets even better as the beans and vegetables marinate in the dressing. You’ll enjoy it as much on the last day as you did on the first.
Key Ingredients in Dense Bean Salad
- Canned beans: Canned beans are the star of this salad. This recipe calls for 2 cans of black, pinto, or cannellini beans, but you can mix-and-match your favorite canned or cooked dried beans.
- Jalapeno pepper: You’ll need 1 jalapeno pepper for this recipe. Blend half into the dressing, then mince the rest to add to the salad
- Hearty vegetables: This recipe calls for bell peppers, corn, tomatoes, red cabbage, and red onion to add color, flavor, and texture to the salad.
- Fresh cilantro: This hearty herb adds fresh flavor to the salad. You’ll need cilantro for both the dressing and the salad.
- Cotija cheese: This cheese is crumbly and salty. You can find it in wedges or pre-grated in the deli section of most grocery stores.
Helpful Swaps
- You can use fresh or frozen corn for this salad. There’s no need to cook the fresh corn once you cut it off of the cob, but make sure to thaw frozen corn before beginning. Fire-roasted frozen corn kernels or grilled corn can be substituted and add a smoky flavor.
- Mix diced cooked chicken or steak into the salad for an even bigger protein boost.
- This recipe makes a big batch of salad—12 cups, to be exact. If that’s more than you will eat in a week, it’s easy to use just one can of beans and halve the remaining recipe ingredients.
