Dense bean salad has become one of the year’s hottest viral food trends. While there are many variations, most make for a healthy meal or snack.

“With an increased focus on plant-based eating in recent years, it’s no wonder people are embracing dishes like dense bean salad,” says Erica Fleming, a registered dietitian with BlueCross BlueShield of Tennessee.

Dense bean salad is a mixture of at least two different kinds of beans (but often more), along with fresh vegetables and some type of dressing or marinade. It’s customizable to fit anyone’s tastes.

Dense bean salad benefits

Erica Fleming: This salad is convenient for meal prepping for the week. You can make it a day or two in advance, store it in the fridge, and grab it when you need it.

Dense bean salad is packed with health benefits:

Protein. The beans are full of this essential part of your diet. Pick your favorites, whether it’s white beans, kidney beans, black beans, cranberry beans, navy beans or others.

Fiber. Most of us are not eating nearly enough fiber. Women need about 25 grams of fiber per day, while men need about 38 grams. Fiber can help you feel full longer, which can help ward off mindless snacking and weight gain.

Folate. Beans are rich in folate, which helps your body make red blood cells and maintain healthy cell growth and function.

Other nutrients. Dense bean salad contains micronutrients like potassium, magnesium and zinc. These nutrients contribute to feeling full, which can also help you manage your weight. This can help keep your blood pressure, cholesterol and blood sugar levels in the healthy range.

Customize your salad

Erica Fleming: Another reason to give dense bean salad a try: You can customize it to suit your own specific taste by adding corn, cucumbers, tomatoes, onions, radishes or roasted red peppers. Many dense bean salad recipes are vegetarian, but you can add chicken or steak to your version. You might add a little feta cheese, garlic, olives or pesto.

And of course, you can vary the beans in your salad, too. If you love chickpeas, add them. In addition to protein, fiber and folate, chickpeas are also rich in iron. If you prefer black beans, those are high in fiber, protein, and antioxidants.

One caveat: If your recipe calls for high-fat meats, cheeses or salad dressings, use them sparingly. Instead, you might add herbs, other vegetables and fruits to boost the flavor. Forego mayonnaise or other fatty options in favor or healthier dressings made with plain Greek yogurt or a mixture of oil and vinegar.

“You can enjoy your favorite dense bean salad as an entrée or as a side dish as part of a larger meal,” Erica says. “Don’t be afraid to experiment. It’s so much fun to make a recipe your own.”

Try this starter dense bean salad

This option is a mix of canned beans, vegetables, avocado and chipotle lime dressing. You can swap the pinto beans for others that you prefer. Or add another kind of bean to match your flavor profile.

Ingredients

• 3 tablespoons avocado oil
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4-1/2 teaspoon chipotle chili powder to taste
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon pepper
• Salt to taste
• 2 limes zested and juiced, plus more for serving
• 2 15-ounce cans pinto beans drained and rinsed
• 2 bell peppers diced
• 1 small red onion diced
• 3 green onions diced
• 1 cup tomatoes diced
• 1 bunch cilantro chopped

Instructions

1. Dressing: Add the oil, dry seasonings, lime zest & lime juice to a large bowl and whisk to combine.
2. Salad: Add the rest of the ingredients and toss until coated. Taste and adjust the seasonings as needed. Chill it or serve immediately. This can be served with tortilla chips or tortillas.

Notes

If making it ahead of time, leave the avocado out until right before serving.

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.