Dense Bean Salad: A Tasty Trend Worth Trying in 2025

Dense bean salad has become a popular dish since it took off on TikTok, thanks to creator Violet Witchel, known as the “Dense Bean Salad Girl.” As of June 2025, this hearty, no-lettuce salad remains a hit for its ease, nutrition, and versatility. Here’s a look at why it’s still trending, how to make it, and why it’s a great addition to your meals.

How It Started

Violet Witchel, a 24-year-old from TikTok (@violet.cooks), kicked off the dense bean salad craze in early 2024 with her Mediterranean-style recipe featuring chickpeas, white beans, and veggies. By February 2024, her videos hit 12 million views, and the term “dense bean salad” was born. Shared on Instagram and Substack to her 2.7 million followers, it’s loved for its meal-prep potential since it doesn’t wilt like leafy greens.

Why It’s Still Popular

In June 2025, dense bean salad keeps its momentum. On June 3, X users like @thawhole9 paired it with shrimp or chicken, while @Living_Lou shared a version with peppers, olives, and feta. It’s cheap—beans cost about $0.25 to $0.375 per 100 grams—and perfect for a week’s worth of lunches, as noted by Storehouse New Mexico in November 2024.

Health Benefits

This salad is a solid choice for nutrition. Beans offer protein and fiber, with a half-cup giving about 6 grams of fiber and key nutrients like potassium. Dietitians, including Diana Guevara from UTHealth Houston (September 2024), call it a balanced meal with veggies and healthy fats. It’s good for digestion and may lower risks of chronic diseases, making it a smart pick for all diets.

Simple Recipe to Try

Here’s a basic recipe for 4-5 servings, inspired by the Mediterranean style:

Ingredients

1 can (15 oz) chickpeas, rinsed
1 can (15 oz) white beans, rinsed
2 bell peppers, diced
1 cup cherry tomatoes, halved
1/4 red onion, sliced
1/2 cup feta cheese
2 tbsp olive oil
1 tbsp red wine vinegar
Salt and pepper to taste

Instructions

Mix beans, peppers, tomatoes, and onion in a bowl.
Add feta cheese.
Whisk oil, vinegar, salt, and pepper, then pour over the salad.
Toss well and refrigerate. It lasts 4-5 days and tastes better after a day.

Final Thoughts

Dense bean salad is easy, affordable, and healthy, making it a keeper for 2025. Whether you add your own twist or stick to the basics, it’s a practical meal option. Give it a go and see why it’s still buzzing on social media!

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