What makes a dense bean salad?

A dense bean salad is packed with protein-rich legumes like garbanzo and navy beans, paired with crisp vegetables and hearty ingredients that create a full, balanced meal—not just a light side dish.

Are dense bean salads actually healthy?

Yes! They’re loaded with fiber, plant-based protein, healthy fats, and essential nutrients. Plus, with no heavy dressings or empty carbs, they’re an excellent choice for meal prep or clean eating.

Why is it called dense bean salad?

The word “dense” refers to both texture and nutrition. This salad includes a variety of substantial ingredients—beans, olives, feta, vegetables—that together form a rich and satisfying dish.

What is in the Jennifer Aniston salad?

The viral Jennifer Aniston salad features bulgur, chickpeas, cucumbers, red onion, fresh herbs, pistachios, and a lemony dressing. While not the same, its simplicity and freshness inspired elements of this recipe.

Dense Bean Salad Recipe – 1 Healthy Vegan Meal You’ll Love

Description

This dense bean salad is hearty, flavorful, and packed with plant-based goodness. Perfect for meal prep, lunch, or a wholesome dinner.

Ingredients

Scale

1 can garbanzo beans, drained, rinsed and dried

1 can navy beans, drained, rinsed and dried

1 small red onion, diced

2 small bell peppers, diced

1/2 English cucumber, diced

1/2 cup Kalamata olives, pitted and sliced

6 ounces vegan feta cheese, crumbled

Fresh parsley, finely diced

1/4 cup extra virgin olive oil

Juice of one lemon (about 3 tablespoons)

1 tablespoon maple syrup

1 teaspoon Dijon mustard

3 large cloves garlic, pressed

1/2 teaspoon fine salt

1/2 teaspoon dried oregano

Instructions

1. Chop red onion, bell peppers, and cucumber evenly

2. Rinse and dry chickpeas and navy beans

3. Add all ingredients to a large bowl

4. Whisk or shake dressing ingredients

5. Pour dressing over salad and toss

6. Serve immediately or store in mason jars

Notes

Best enjoyed fresh or chilled overnight.

Keeps 3–4 days in airtight container.

Pairs well with pita, rice, or leafy greens.

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

Nutrition

Serving Size: 1 jar
Calories: 280
Sugar: 4g
Sodium: 430mg
Fat: 15g
Saturated Fat: 3g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 9g
Protein: 11g
Cholesterol: 0mg

Keywords: dense bean salad, chickpea salad, vegan bean salad, healthy bean salad, meal prep salad