Post: Why You Should Eat a Dense Bean Salad Today

By Angela Haupt

October 15, 2024 10:48 AM EDT

Beans are finally having their main-character moment—promoted from taco or chili accouterments to the starring role in salad bowls.

TikTok creator Violet Witchel, 24, popularized the “ dense bean salad ” earlier this year, and the concept has gone viral, embraced by meal-preppers and dietitians alike for its simplicity, cost-effectiveness, and nutritional punch. To make one, mix up the bean(s) of your choice, along with veggies, cheese, and a tasty dressing—no lettuce necessary. Witchel remembers thinking, “Oh, it’s dense ” after filling up a bowl, which led to the catchy if curious name. “They have a little bit of everything you need,” she says. “You pretty much immediately feel full—and stay full.”

These days, Witchel answers to “dense bean girl” and fields messages from dozens of internet strangers a day telling her the salad changed their life . She was recently recognized while out at a bar, and the woman she met referred to Witchel’s fiance as “Mr. Dense Bean Salad.” That captures how thoroughly the salads have overtaken her life—and kitchen. She estimates there are 20 different kinds in her fridge right now, and she’s constantly sending her friends home with bean-filled containers. Many of her followers tell her they had long ago written off beans, only to discover they’re actually—pretty good? “It’s great to have people, as an adult, refind their love for a food they used to hate,” she says.

We asked experts what they like about the trendy salads—and how to make a really good one. The many health benefits of dense bean salads

The dense bean salad—or DBS, as it’s affectionately called—is a hearty, nutrient-packed entree, thanks in large part to its fiber and protein. A cup of pinto beans, for example, has 18 grams of fiber and 14 grams of protein. “Beans are about 60% to 70% carbohydrate, 20% to 30% protein, and very, very low in fat,” says Erica Baty, a registered dietitian nutritionist in Spokane, Wash. Dietary fiber is a complex carb that can’t be fully broken down by the body, which makes it different […]

Why You Should Eat a Dense Bean Salad Today