The ‘dense bean salad’ has become a favourite among social media savants, and it’s no surprise why. They’re higher in protein and fibre, offering a more nutritious and filling lunch to the usual side salad. Now, you can have a salad for lunch, without craving any other snacks afterwards!
If you’re wary about eating an exorbitant amount of beans, then no need to worry. We’ve got 14 recipes that take the base concept of a ‘dense bean salad’ and turn it into a lunch that’s just as filling and delish. With lots of colourful vegies, grains and lentils and the occasional bean, these recipes are ideal for spring.
Find your new lunch obsession down below.
This salad is sure to take centre stage at any family party or barbecue. It’s got all the summer vegies you love, plus a herby dressing to tie it all together.
‘Dense bean’ ingredients:
- Black beans
- Baby spinach
- Reduced-fat feta
Add in a bit of Italy to your salad with some mozzarella and prosciutto. It’ll be fresh and hearty at the same time!
‘Dense bean’ ingredients:
- Zucchini
- Mozzarella
- Broad beans
- Pine nuts
Although nothing can beat a good stack of hot chips, this crispy, cheesy polenta comes pretty close. The best part is that it’s way more nutritious, especially when you throw in green beans!
‘Dense bean’ ingredients:
- Polenta
- Green beans
- Mozzarella
This mexican-inspired salad ticks off every colour, and will fill you up without any worries. Serve with tortilla chips for that extra crunch and dose of carbs.
‘Dense bean’ ingredients:
- Brown rice and quinoa
- Black beans
- Red cabbage
- Corn
- Baby spinach and beetroot leaves
This colourful dish has a base of quinoa and is topped of crunchy pita crisps, giving you the perfect sandwich of vegies and carbs together. Anything Greek-inspired is guaranteed to taste delicious!
‘Dense bean’ ingredients:
- Quinoa
- Feta
- Baby spinach
- Chickpeas
Cook the rice, dice the veg and stir – this satisfying salad is full of crunch and colour! Pair with a bright vinegar dressing for added punch.
‘Dense bean’ ingredients:
- Mixed rice
- Coconut flesh
- Raisins
- Pecans
Mix grains, seeds and nuts with aromatic spices and herbs for a substantial and exciting salad that’s more than just a side dish on the table.
‘Dense bean’ ingredients:
- Sweet potato
- Quinoa
- Lentils
- Red cabbage
- Haloumi
Drizzled with homemade lemon aioli, your potato salad never looked – or tasted – so good! To have this as a main dish, go heavier on the raddicchio and edamames to get all your fibre in.
‘Dense bean’ ingredients:
- Chat potatoes
- Artichoke hearts
- Edamame
Combine hearty buckwheat and pearl couscous with tender roasted carrots for a vibrant and filling festive side. No yoghurt? Scatter crumbled feta instead.
‘Dense bean’ ingredients:
- Buckwheat
- Pearl couscous
- Greek yoghurt
If you’re not into a whole bowl of bean salad, this bruschetta is the perfect way to inftroduce some more green into your diet.
‘Dense bean’ ingredients:
- Broad beans
- Baby rocket
Featuring delicious ingredients like chorizo sausage, fresh vegetables and tasty spices, this one pot wonder means less washing up and more family time. What could be better than that?
‘Dense bean’ ingredients:
- Basmati rice
- Kidney beans
No potatoes are needed for this white gnocchi! Simply grab a can of cannellini beans for an easy and nutritious option.
‘Dense bean’ ingredients:
- Cannelini beans
- Pine nuts
- Soy beans
This 30-minute winner is ideal for small dinner parties where you need something more substantial than a cheeseboard.
‘Dense bean’ ingredients:
- Polenta
- Goat’s cheese
- Butter beans
- Zucchini
This dish makes for the perfect hearty canape, and it won’t break the bank! Olives of all kinds work best with a bright fresh ingredient, like the humble green bean.
‘Dense bean’ ingredients:
- Green beans
- Tahnini
