I’ve tried plenty of recipes from social media, so I know they can be a bit hit and miss. The dense bean salad, however, is a winner every time—it’s easy to make, nutritious and is a great dish to meal prep.
It’s been so popular that its creator, Violet Witchel, also known as Dense Bean Salad Girl, is set to release her first cookbook with Harper Collins in 2027. Ahead of the launch, Witchel shared the recipe for the sundried tomato dense bean salad with Fit&Well.
“This is my most popular dense bean salad, and for good reason,” says Witchel. “It’s mild but still really flavorful and bright, with tons of crunchy texture that makes it satisfying to eat. It’s also naturally high in fiber and plant-based protein from the beans, which helps support digestion and keeps you full longer.”
The recipe is a great make-ahead meal. “The beans soak up the dressing as it sits,” says Witchel, “so the flavor gets even better throughout the week. Since there are no leafy greens, it holds its texture really well and doesn’t get soggy. Using a sharp knife when prepping helps keep the vegetables from getting mushy.
“It keeps in the fridge for four to five days. I also recommend storing it in airtight containers, ideally portioned out, to keep it as fresh as possible.
“I love these deli containers: they’re reusable and you can put them in the dishwasher, but if you break one or your kid takes them to school in their lunchbox and they mysteriously never come home, it’s no big deal because they’re like 20 cents each.”
Sundried Tomato Dense Bean Salad Recipe
Makes 6-8 16oz servings
Ingredients
For the salad
- 1 shallot
- 1 bunch parsley
- 1 orange bell pepper
- 1 yellow bell pepper
- 16oz cherry tomatoes
- 4 leaves of basil
- 6oz pepperoni
- ½lb smoked chipotle chicken
- ½ cup of drained sundried tomatoes
- ½ cup of drained artichoke hearts
- 1 can white beans
- 1 can chickpeas
- 1 16oz container of mini mozzarella balls in water (drained)
For the dressing
- 2tbsp sundried tomato oil
- ¼ cup garlic olive oil
- ¼ cup red wine vinegar
- 1tbsp Italian seasoning blend
- Big pinch of sea salt
- 1tsp Dijon mustard
- Juice of 1 lemon
Method
- Finely mince the shallot. Core and dice the bell peppers. Mince the parsley and basil. Slice the tomatoes in half.
- Roughly chop the pepperoni and chicken.
- Drain the sundried tomato oil off the sundried tomatoes and set it aside. You want to save two tablespoons of oil to add to the dressing.
- Roughly chop the drained tomatoes and artichoke hearts.
- Rinse and drain the beans and mozzarella balls.
- Add the shallots, bell peppers, parsley, basil, cherry tomatoes, pepperoni, chicken, beans and mozzarella to a big bowl.
- In a small separate container, mix together the sundried tomato oil, olive oil, red wine vinegar, lemon juice, Italian seasoning, sea salt and mustard. I love to use a milk frother to mix the dressing and make it super creamy and smooth.
- Pour the dressing over the salad mixture and toss till everything is evenly coated in the dressing.
To serve: “I love to eat this salad in a warmed-up wrap,” says Witchel.
