What Is Dense Bean Salad? Benefits + Trending Recipe

We love trends just as much as you do! That’s why we’re bringing you a recipe that’s taken social media by storm. A viral TikTok video shared by Violet Witchel, known as @Violet.Cooks, has left viewers craving her creation, inspiring many to rush to the nearest grocery store for ingredients.

You don’t have to be a vegetarian to enjoy the Dense Bean Salad. This trending recipe has now become a favourite for many because it is packed with nutritious ingredients that keep you satisfied and energized.

Follow the recipe and treat yourself to a delicious, wholesome Dense Bean Salad

Ingredients

For the hemp seed dressing—

• ¼ cup red wine vinegar
• 6 tablespoons hemp hearts
• 2 tablespoons nutritional yeast
• 1 tablespoon mellow miso (white miso)
• 1 large clove garlic
• ½ cup chives
• ½ cup fresh parsley leaves
• 1 small lemon juice, or to taste
• ½ cup water
• 1 tablespoon date syrup or maple syrup, or to taste
• Salt or salt substitute, to taste

For the Dense Bean Salad—

• 1 cup cooked French lentils or Puy, or green lentils
• 1 cup cooked kidney beans
• 1 cup cooked black beans
• 1 large red bell pepper small dice
• 1 pint grape tomatoes quartered
• 1 cup artichoke hearts marinated and quartered from a jar, strained and rinsed
• 6 sun-dried tomatoes (jarred, preserved in oil, rinsed) or plain sun-dried tomatoes, soaked in water
• 1 medium shallot minced
• 2 tablespoons capers reduced-sodium, rinsed and minced
• ½ cup fresh parsley chopped
• ¼ cup raw pumpkin seeds

Instructions—

• Make the dressing: Transfer the red wine vinegar, hemp hearts, nutritional yeast, mellow miso, garlic, chives, parsley, lemon juice, water, and date syrup to the canister of a blender. Blend on high until smooth.
• Combine: Place the lentils, kidney beans, black beans, bell pepper, tomatoes, artichoke hearts, sun-dried tomatoes, shallot, capers, parsley, and pumpkin seeds into a large bowl.
• Dress: Add about two-thirds of the dressing and mix to combine. Add more dressing as desired.

(Recipe credit: Nisha Melvani/cookingforpeanuts)