Mediterranean Dense Bean Salad (Viral TikTok Recipe)

I’m sharing my Dense Bean Salad, a Six Bean Salad packed with protein and crisp fresh vegetables, all tossed in a simple olive oil dressing that’s been going viral on TikTok.

I jumped on the Dense Bean Salad bandwagon because I wanted something that actually fills you up without being boring. This Mediterranean Dense Bean Salad went viral for a reason, and when chickpeas meet crumbled feta cheese it suddenly all makes sense.

I keep finding new ways to pack it, Ive been tossing it into a Bean Salad In A Jar for easy lunches. If you dig Plant Diet Recipes youll see why people cant stop talking about it.

It’s bright, salty and a little sneaky with protein, and it makes you want a fork before you finish reading.

Ingredients

• Hearty, nutty, packed with fiber and plant protein it keeps you full.
• Creamy white beans, mild flavor, adds bulk and slow carbs for energy.
• Deep red, robust, offers extra protein and iron, hearty texture.
• Juicy, slightly sweet, brings bright acidity and fresh color.
• Cool, crisp crunch, hydrates and adds refreshing, mild flavor.
• Briny, salty punch, concentrates Mediterranean flavor and healthy fats.
• Tangy, creamy, salty; a little goes far, adds savory bite.
• Silky, fruity oil, monounsaturated fats, heart healthy and flavorful.
• Zippy citrus, brightens everything, adds acidity and lightness.

Ingredient Quantities

• 1 (15 oz / 425 g) can chickpeas, drained and rinsed
• 1 (15 oz / 425 g) can cannellini beans, drained and rinsed
• 1 (15 oz / 425 g) can kidney beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 large English cucumber, seeded and diced
• 1 red bell pepper, diced
• 1 small red onion, thinly sliced or finely chopped
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese, optional but recommended
• 1/2 cup fresh parsley, roughly chopped
• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice (about 1 large lemon)
• 1 tablespoon red wine vinegar
• 2 cloves garlic, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon freshly ground black pepper

How to Make this

1. Drain and rinse the three cans of beans (chickpeas, cannellini, kidney) really well, shake off excess water and put them in a large mixing bowl.

2. Prep the veggies: halve the cherry tomatoes, seed and dice the English cucumber (or scoop seeds out with a spoon), dice the red bell pepper, thinly slice or finely chop the red onion, halve the pitted Kalamata olives, roughly chop the parsley and crumble the feta if using.

3. Make the dressing: in a jar or small bowl combine 1/4 cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, 2 minced garlic cloves, 1 teaspoon Dijon mustard, 1 teaspoon dried oregano, 1 teaspoon kosher salt and 1/2 teaspoon freshly ground black pepper. Shake or whisk until emulsified, taste and tweak a bit if needed.

4. Add all the prepped veggies, olives, parsley and feta to the bowl with the beans.

5. Pour most of the dressing over the salad (reserve a little if you want to adjust later), then gently toss everything together so the dressing coats the beans and veggies. Give it a good toss so nothing stays dry.

6. Let the salad rest in the fridge for at least 15 to 30 minutes so the flavors marry; it gets better after an hour and can be kept up to 3 days chilled.

7. Before serving taste and adjust: add more salt, pepper or lemon if it needs brightness, or a splash of olive oil or vinegar if it feels dry.

8. Serve chilled or room temp with crusty bread, over greens, or as a high protein side—feta is optional but highly recommended.

Equipment Needed

1. Large mixing bowl (for the drained beans and all the prepped veggies)
2. Colander or fine-mesh sieve (to drain and rinse the cans really well)
3. Cutting board
4. Sharp chef’s knife (for tomatoes, cucumber, pepper, onion)
5. Measuring cups and spoons
6. Jar with lid or small bowl plus a whisk or fork (to shake or whisk the dressing)
7. Large spoon or salad tongs (to gently toss the salad)
8. Can opener, dont forget it
9. Airtight container or serving bowl (to chill/store or present the salad)

FAQ

Mediterranean Dense Bean Salad (Viral TikTok Recipe) Substitutions and Variations

• Chickpeas (garbanzo beans)
  • More cannellini or navy beans for a creamier, milder bite
  • Black beans for a heartier, earthier flavor
  • Cooked green or brown lentils if you want smaller pieces and extra protein
• Kalamata olives
  • Castelvetrano (green) olives for a milder, buttery taste
  • Black olives if you want less briny, more subtle olive notes
  • Capers for little bursts of briny tang, just use less since theyre salty
• Feta cheese
  • Goat cheese for a tangy, creamy alternative
  • Ricotta salata or grated Parmesan for less moisture and a salty bite
  • Omit for a dairy free salad, or swap in a store bought vegan feta
• Fresh lemon juice
  • Lime juice for a slightly sharper citrus edge
  • Extra red wine vinegar if you want a tangier, less citrusy dressing
  • White wine vinegar plus a splash of orange juice for a milder, fruitier acidity

Pro Tips

– Dry the beans way better than you think, use a salad spinner or lay them on a clean towel and pat them totally dry. Too much water just waters down the dressing and makes the salad soggy.

– Make the dressing ahead and taste it, but dont drown the salad at first. Reserve half so you can add more later. If raw garlic is too sharp for some people, let minced garlic sit 10 minutes before mixing or swap in a little roasted garlic for a milder, sweeter flavor.

– Watch the cucumber and salt. If you salt it too early it will weep and turn the salad watery, so either seed and pat it dry or salt and drain on paper towels before adding. Also do a final salt/lemon check right before serving.

– For better texture and flavor absorption, lightly smash about 1 cup of chickpeas so some stay whole and some break down, it helps the dressing cling. Add fresh parsley and feta just before serving so they stay bright and don’t get limp.