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Dense bean salad is made with simple ingredients that are perfect for easy meal prep. A hearty base of beans gets loaded with fresh vegetables and herbs, then tossed with a bold vinaigrette. It’s nutrient-packed, endlessly customizable, and gives you easy lunches ready for the whole week.
This recipe is a trending TikTok make-ahead dish that’s been taking off on social media because it’s incredibly easy to make. It’s also full of healthy, vibrant ingredients, and perfect for busy weeks.
As a mom, I love having recipes like this southwest dense bean salad ready to go in the fridge—perfect for quick lunches or an easy side. It also pairs beautifully with so many meals, just like my Strawberry Goat Cheese Salad or Vegan Harvest Salad—both fresh, flavorful options for rounding out your table!
Why You’ll Love Dense Bean Salad
- Filling and Nutrient-Dense: Thanks to a triple-bean base, this salad delivers plant-based protein, fiber, and flavor in every bite. Plus, it’s naturally vegan and gluten-free.
- Customizable with Pantry Staples: This is one of those flexible, use-what-you-have recipes. Mix and match beans, veggies (try cherry tomatoes!), or herbs to fit your preferences or clean out the fridge.
- Quick to Prep: Just 15 minutes of chopping and mixing, then a quick 30-minute chill in the fridge. The flavor improves over time, making it ideal for pulling out for lunch all week long.
Ingredients
Find the full list of ingredients, amounts, and instructions in the recipe card at the bottom of this post.
- Black Beans, Chickpeas (Garbanzo Beans), and Kidney Beans: This bean combo creates a protein and fiber-rich base. White beans or edamame are also popular swaps.
- Corn: Adds color, sweetness, and a nice crunch. Fresh, frozen (thawed), or canned corn all work well.
- Bell Peppers: Bright and crisp—red, yellow, or orange peppers add flavor and a pop of vibrant color.
- Red Onion: Gives the salad a savory bite and great texture. Shallots or green onions can be used for a milder flavor.
- Jalapeño: Adds a bit of heat—adjust to your spice preference, or substitute with banana peppers or pepperoncini for tangy flavor with less kick.
- Fresh Cilantro: Brings freshness and brightness. Parsley or green onions are good alternatives if you’re not a fan of cilantro.
- Lime Juice: For the dressing, a mix of lime juice and olive oil is combined and flavored with cumin and chili powder. You could also use lemon juice, red wine vinegar, olive oil, and oregano—this is a popular variation in many dense bean salad recipes.
How to Make Dense Bean Salad
Here are the step-by-step instructions for how to make dense bean salad.
Step 1: Prep the beans. Drain and rinse the black beans, chickpeas, and kidney beans. Add them to a large glass mixing bowl.
Step 2: Add the corn. If using frozen, thaw it first. If using canned, drain it. Fresh corn can simply be added to the bowl.
Step 3: Chop the vegetables. Dice the red and yellow (or orange) bell peppers. Finely dice the red onion. For a milder result, seed the jalapeño before dicing. Add everything to the bowl (Photo 1).
Step 4: Add the herbs. Chop the fresh cilantro and stir it into the salad mixture.
Step 5: Make the dressing (Photo 2). In a small bowl, whisk together the olive oil, lime juice, cumin, chili powder, salt, and pepper (Photo 3).
Step 6: Combine and chill. Pour the dressing over the salad and toss to coat evenly (Photo 4). Cover and refrigerate for at least 30 minutes to let the flavors meld. Stir again before serving.
How to Serve
This versatile salad pairs well with so many meals! It’s typically served cold or at room temperature, making it perfect for potlucks, BBQs, or easy meal prep. Serve it alongside grilled meats like Teriyaki Burgers, spoon it into tacos or burritos, or enjoy it as a chunky dip with tortilla chips. It also makes a great light lunch on its own, or to accompany cheeseburger sliders or sheet pan quesadillas.
How to Store
This is the best part — dense bean salad gets even better with time! After it chills in the fridge, all those flavors mingle and soak into the beans and veggies, making it even more delicious by day two.
- Store in an airtight container in the fridge for up to 5 days.
- The flavor improves as it sits, making this the ultimate make-ahead salad.
- Portion into small containers for easy, grab-and-go lunches.
Meal-prep win? Absolutely!
Expert Tips
- Add avocado, diced tomatoes, cooked quinoa, or leftover grilled chicken right before eating for a fully satisfying meal. There’s a good reason why so many meal preppers love this combo—it’s flexible and filling.
- If you’re not a fan of cilantro, fresh parsley or green onions make excellent alternatives.
- Adjust the heat to your liking. Add more jalapeño or a dash of hot sauce for extra spice, or skip the jalapeño entirely for a milder flavor.
Recipe FAQs
Yes, dense bean salads are filled with healthy ingredients.
This is called a dense bean salad because it’s filled with hearty beans and chunks of vegetables.
Yes! This salad actually tastes better after a few hours or overnight in the fridge as the flavors have time to meld. Just give it a good stir before serving.
Absolutely. Cooked-from-scratch beans work great—just be sure they’re fully cooked and cooled before adding them to the salad.
Yes, this recipe is naturally both vegan and gluten-free as written. Just double-check your canned goods and seasonings to be sure.
More Fresh + Flavorful Salad Recipes
- Strawberry Goat Cheese Salad
- Vegan Harvest Salad
- Roasted Pear Salad
- Peach Caprese Salad with Blueberries
If you make this recipe and enjoy it, please leave a comment with a 5-star recipe rating and let me know! Thank you!
Dense Bean Salad
Equipment
- Meal-Prep Storage Containers optional
Ingredients
- 1 15 oz can black beans, drained and rinsed
- 1 15 oz can chickpeas, drained and rinsed
- 1 15 oz can kidney beans, drained and rinsed
- 1 cup corn kernels, fresh, canned, or thawed from frozen
- 1 red bell pepper, diced
- 1 yellow or orange bell pepper, diced
- 1/2 red onion, finely diced
- 1 jalapeño, seeded and diced
- 1/4 cup fresh cilantro, chopped
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lime juice
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Drain and rinse the black beans, chickpeas (garbanzo beans), and kidney beans. Add them to a large mixing bowl.
- Add the corn to the bowl. If using frozen corn, thaw it first. If using canned corn, drain it well before adding. Fresh corn can be added as-is.
- Dice the red and yellow (or orange) bell peppers. Finely dice the red onion. For a milder flavor, seed the jalapeño before dicing. Add the chopped vegetables to the bowl.
- Chop the fresh cilantro and stir it into the bean and vegetable mixture.
- In a small bowl, whisk together the olive oil, lime juice, cumin, chili powder, salt, and black pepper to make the dressing.
- Pour the dressing over the salad and toss to coat evenly. Cover and refrigerate for at least 30 minutes to let the flavors meld. Stir again before serving.
Notes
- Add-ins: For an even heartier salad, try adding avocado, cherry tomatoes, cooked quinoa, or leftover grilled chicken right before serving.
- Herbs: If you’re not a fan of cilantro, fresh parsley or green onions make excellent alternatives.
- Spice level: Adjust the heat to your liking. Add more jalapeño or a dash of hot sauce for extra spice, or omit the jalapeño entirely for a milder flavor.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Thank you Joy for sharing this recipe. You’ve been a huge help. I always look forward to your newsletters and all the tips and inspo you give. Have a lovely weekend.
Hello Dara! Thank you so much for your kind words and the encouragement. Your note made my day! I hope you have a wonderful weekend as well.
This is a perfect summer meal-prep or side dish recipe!