This vegetarian Autumn Dense Bean Salad uses the best of fall produce, tied together with a delicious chipotle vinaigrette! This recipe is inspired by the viral TikTok trend created by Violet Witchel.
Another recipe inspired by @violetwitchel’s dense bean salad trend on TikTok! Over the past few months, I’ve seen this trend referenced in so many different places that it’s safe to say it’s part of the cultural zeitgeist. Unfortunately though, like any popular food trend that blows up, I see people re-creating recipes without giving any credit to the original creator. I really don’t like it when people do that!! I always try to give copious amounts of credit when I make a recipe directly inspired by someone else’s work, because that’s what I’d want if the roles were reversed. So, just so we’re all clear, this was original Violet Witchel’s idea! :D
This past summer I made a Mediterranean Dense Bean Salad that used up some delicious, in-season summer produce. Now it’s time to do the same, but with my favorite fall foods! In this Autumn Dense Bean Salad, I use delicata squash and brussels sprouts for the seasonal component. Added with dry pigeon peas and navy beans, it’s all tied together with a delicious chipotle vinaigrette. The combination of smoky chipotle, herby time, and just a hint of pungent cinnamon is the PERFECT fall flavor pairing. I hope you love this salad as much as I do! :)
Autumn Dense Bean Salad w/ Chipotle Vinaigrette FAQs
What is a dense bean salad?
The dense bean salad was created by TikTok influencer Violet Witchel as a delicious and healthy meal prep idea. Unlike other salads, this one has beans instead of greens as the base. In a typical dense bean salad, you use 2-3 types of beans, plus veggies, cheese, and an optional protein.
What are the most nutritionally dense beans?
Beans are one of the best types of food you can eat. They contain fiber, which contributes to gut health and satiety, plus plant-based protein. Because beans are all classified under the same botanical family, there isn’t one “special” bean that is monumentally better than the others. However, various beans have slightly higher levels of fiber vs. protein, etc. That being said, all beans are nutritious and are an excellent addition to any healthy eating regimen.
Is bean salad good for high blood pressure?
Beans are extremely good for heart health. This article by Harvard Medical School details how diets high in beans have been linked in studies with lower blood pressure, lower incidence of obesity, and a decreased LDL (bad) cholesterol.
How long will bean salad last in the fridge?
I recommend keeping this bean salad in the fridge for about 4-5 days, for optimal freshness and taste.
Is dense bean salad cost effective?
Yes! Beans are luckily still fairly inexpensive here in America, with our crazy economy. At places like Trader Joe’s and Walmart, you can get a can of beans for less than $1 (though this may vary by state). You can also buy dried beans and cook them yourself, which is an excellent way to save money!
Also, beans are LESS EXPENSIVE than most meats per gram of protein. For example, one can of black beans has about 24g of protein, and costs $1. One pound of beef contains about 80g of protein, but costs $5/lb (and that’s being generous – most meats are more expensive in grocery stores). So, for $1 you could get 24g of bean protein, or you could get only 16g of protein from beef. Plus, meat has no fiber, which is a critical nutrient that most Americans don’t get enough of. So yes, dense bean salad is an amazingly cost-effective way to get a healthy and protein-rich meal.
Is dense bean salad filling?
Absolutely! Beans are high in protein and fiber, both of which contribute to satiety (aka the feeling of being full). However, something to note is that if you’re not used to a lot of fiber, you could get bloated after eating such a fiber-dense salad like this.
What are some other dense bean salad recipes I can try?
The original dense bean salad was created by Violet Witchel on TikTok, and all credit goes to her for this amazing trend. Her original recipe can be found on her Substack, though it is behind a paywall. For other DBS ideas, try:
1 // My Mediterranean Dense Bean Salad
2 // Dense Bean Salad with tomatoes, peppers, and artichokes by Cooking for Peanuts
3 // Sun-Dried Tomato Dense Bean Salad by It’s a Flavorful Life
4 // Dense Bean Salad with mozzarella, rotisserie chicken, and olives by Still Jacey
5 // White Bean DBS by Salima’s Kitchen
Enjoy!!
Autumn Dense Bean Salad w/ Chipotle Vinaigrette
Ingredients
Roasted Delicata Squash
- 1 Delicata Squash
- 1-2 Tbsp Extra Virgin Olive Oil
- 1/2 Tsp Salt or more, to taste
- Black Pepper to taste
Delicata Squash Seeds (optional)
- Seeds from 1 Delicata Squash
- 1 Tbsp Butter
- Pinch Salt
- Pinch Thyme
- Pinch Cinnamon
Brussels Sprouts
- 1 lb Brussels Sprouts shaved
- 1/2 Tbsp Extra Virgin Olive Oil
- Pinch Salt
Chipotle Vinaigrette
- 1/4 Cup Extra Virgin Olive Oil
- 2 Tbsp Champagne Vinegar
- Juice from 1/2 Lemon
- 1/2 Tbsp Dijon Mustard
- 1 Tbsp Maple Syrup
- 1 Tsp Chipotle Powder
- 1/2 Tsp Dried Thyme
- Pinch Cinnamon
- 1/2 Tsp Salt or more, to taste
- Black Pepper to taste
- Red Pepper Flakes optional, to taste
The Rest of the Salad
- 1 15 oz Can Dry Pigeon Peas
- 1 15 oz Can Navy Beans
- 1/4 Cup Roasted and Salted Pepitas (Pumpkin Seeds)
- 1/3 Cup Feta
Instructions
Roasted Delicata Squash
- Preheat your oven to 425 degrees F.
- Carefully cut your delicata squash in half, then scoop out the inner seeds and gooey strands with a spoon. If desired, pick out the seeds and set aside to add to the salad later.
- Cut your delicata squash into slices about 1/2" – 1" wide (see photos in the post for reference).
- On a baking sheet lined with parchment paper, drizzle the delicata squash slices with olive oil, and sprinkle with salt and black pepper.
- Roast the delicata squash in the oven for 25-30 minutes, until fork-tender.
Delicata Squash Seeds (optional)
- If you decided to reserve the delicata squash seeds, bring a sauté pan to medium-low heat. Add in the butter. Once melted, add in the seeds and pan-fry in the butter until they're slightly browned.
- When done, remove the seeds from the pan and place them on a plate. Sprinkle the seeds with salt, thyme, and a little pinch of cinnamon. Set aside.
Brussels Sprouts
- CAREFULLY using a mandoline, cut the brussels sprouts into "shaved" slices. If you don't have a mandoline, carefully use a knife to thinly cut the brussels sprouts.
- You can serve the shredded brussels sprouts raw if you like them that way. If not, wipe out the pan you just used to cook the squash seeds. Bring about 1/2 tbsp olive oil to medium heat, then add in the shaved brussels sprouts. Sauté for about 3-4 minutes, or until sprouts are softened and slightly browned in places. Set aside.
Chipotle Vinaigrette
- Add all vinaigrette ingredients to a bowl and whisk until everything is thoroughly combined. Taste, and adjust seasonings to your preference.
Putting It All Together
- To a large bowl, add the beans, roasted squash, and brussels sprouts. Top with the delicata squash seeds, pepitas, and feta. Pour the vinaigrette all over the salad, and mix well.
- Enjoy!
Notes
- Sub white wine vinegar if you don’t have champagne vinegar.
- Also feel free to sub different types of beans than the ones I used for this recipe.
Nutrition
P.S.
For more plant-forward recipes and New England lifestyle inspiration, be sure to follow along on Pinterest, Instagram, and TikTok! If you make a recipe, please tag me in the photo and use the hashtag #wellandfull so I can see! I love seeing your creations!
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