The Dense Bean Salad I’ve Been Making Since 2013

This 5-ingredient, protein-packed salad tastes even better the next day.

Reviewed by Dietitian Maria Laura Haddad-Garcia

Key Points

• Dense bean salads skip the greens, so they’re perfect for making ahead.
• This 5-ingredient combo is protein-packed and endlessly adaptable.
• It tastes even better after marinating overnight in the fridge.

When I started seeing “dense bean salads” trending on social media, only one recipe came to my mind, and it’s one I’ve been making since 2013. I should admit off the bat that I stole this recipe from one of my best friends (and she stole it from her mom), so naturally, I think of her every time I make it. (Hi, Emma!)

Never heard of dense bean salads? Don’t worry, it’s simple: A dense bean salad is a protein- and fiber-packed meal consisting of beans, vegetables, cheese and more that is made to last multiple days in the fridge. What sets dense bean salads apart from other salads is the lack of leafy greens, which can get soggy during storage. In other words, these salads were meant to be made ahead.

I first tried this particular salad in college when my friend brought it to a premiere party we threw for one of our favorite shows. She served it as a dip with tortilla chips, but it works just as well as a go-to lunch salad or dinner—on its own or as a hearty side. And as much as I love the versatility of this recipe, the best part is that you don’t need a recipe at all! If you can remember these five ingredients—black beans, chickpeas, red onion, feta cheese and some lemon juice—plus salt, pepper and olive oil, you have everything you need to get started.

Full disclosure: I don’t measure anything for this recipe. Once I know how much I want to make, I simply combine the rinsed and drained black beans and chickpeas (usually one 15-ounce can of each) with the diced red onion and feta cheese, plus a glug of olive oil, before finishing with a big squeeze or two of lemon juice and basic spices like salt and pepper.

Even when I’m only making this salad for myself, I like to make a big batch so that everything can marinate together in the fridge. It’s one of those recipes that taste even better the next day, making it a win/win if you’re someone who enjoys prepping lunches a few days at a time. The world is your oyster, and I encourage you to try mixing and matching to keep things exciting because there is no shortage of ways to customize this trend. Be sure to check out our other dense bean salad recipes so you never run out of inspiration!

While this salad brings back nostalgic memories of my college years, it’s a nutritious, endlessly adaptable base recipe that I can feel good about keeping in my rotation for years to come.