Savor the end of summer and the beginning of fall with this Late Summer Dense Bean Salad! This salad is full of nutrients, fiber, and plant-based protein, thanks to the beans and seasonal veggies! Paired with a spiced hot honey vinaigrette, this is a salad you’ll make again and again! Plus, it’s perfect for food prep – make a batch, then enjoy it for the rest of the week!
I’ve decided to start a new series (or rather, recipe category) for that special, transient time between summer and fall in New England. Stone fruits are in peak season, while we start to see the appearance of squash and pumpkins. In late summer, the days are still warm but the nights are cool. The sunlight starts to go down sooner, effusing the afternoons with golden sunlight. It’s such a magical time of year, and it’s high time I celebrated it here on the blog!
This Late Summer Dense Bean Salad highlights summer produce, like peppers and corn, plus early autumn delicata squash. I love delicata squash, by the way. It’s so easy to cook, and has such a delicious, earthy flavor. I know y’all will love it too, enjoy! :)
For more delicious dense bean salads, try my Autumn Dense Bean Salad, this Mediterranean Dense Bean Salad, and this super healthy Broccoli Dense Bean Salad!
Late Summer Dense Bean Salad
Ingredients
Spiced Hot Honey Vinaigrette
- 1/4 Cup Extra Virgin Olive Oil
- Juice from 1/2 Lemon
- 2 Tsp Garlic Powder
- 1/2 Tbsp Hot Honey
- 1/2 Tsp Djion Mustard
- 1 Clove Garlic grated
- 3/4 Tsp Salt
- Fresh-Cracked Black Pepper to taste
- 1/2 Tsp Cayenne optional, if you want more heat
Dense Bean Salad
- 3 15 oz Cans Beans of Your Choice such as black beans, chickpeas, pinot beans, etc.
- 2 Cups Cooked Corn
- 2 Cups Chopped Bell Peppers
- 3 Scallions finely chopped
Roasted Delicata Squash
- 1 Small Delicata Squash
- 1/2 Tbsp Olive Oil
- 1/4 Tsp Salt
- Fresh-Cracked Black Pepper to taste
Garnishes (Optional)
- 1/3 Cup Roasted and Salted Pumpkin Seeds
- 1/2 Cup Fresh Parsley chopped
Instructions
- To begin, roast your delicata squash. Preheat the oven to 425 degrees F.
- Cut the squash in half lengthwise, then use a spoon to scoop out the seeds and gooey tendrils. When done, cut the squash into slices about 1/2" thick (but it doesn't have to be exact).
- On a baking tray lined with parchment paper, lay out the squash. Pour over the olive oil, and sprinkle with the salt and pepper.
- Cook the squash in the oven for 25-30 minutes, checking often near the end of the cooking time for doneness. You should be able to pierce the squash with a fork, but you don't want it to be falling apart.
- When done, remove the squash from the oven and set aside.
- In a large bowl, add all of the dense bean salad ingredients. Make sure your beans are drained and dried.
- In a smaller bowl, whisk together all of the ingredients for the vinaigrette. Taste, and adjust seasonings to your preference.
- Add the delicata squash to the bowl, then pour over about HALF of the vinaigrette. Mix the salad until everything is evenly coated.
- At this point, decide if you'd like to add more dressing. I know it seems like a lot, but the flavor really infuses into the beans and vegetables. However, go with what you like!
- Garnish the salad with pumpkin seeds and parsley, if you'd like.
- Enjoy!
Nutrition
Late Summer Dense Bean Salad FAQs
How long does this dense bean salad last?
This DBS will last in the fridge for 4-5 days for best quality.
How should I store this dense bean salad?
Store it in the refrigerator in an airtight container!
Who created the dense bean salad trend?
The dense bean salad trend was created by Violet Witchel, a social media chef and influencer. Her salads went massively viral on TikTok, and they’ve been made by thousands of people!
What are the nutritional benefits of dense bean salad?
Dense bean salads are PACKED with fiber and plant-based protein – a potent combination! Each serving of this salad has 16g of protein, and 15g of fiber. For most people, that is almost half of their daily recommended intake!
What beans go in a dense bean salad?
You can use any beans you like! in this salad, I used chickpeas, pinto beans, and black beans, but you can use whatever you have on hand. Just make sure you rinse, drain, and dry the beans completely!
Is it healthy to eat bean salad every day?
Yes! Beans are a super healthy and beneficial addition to any diet. However, those who are sensitive to fiber, or unaccustomed to it, should proceed with caution. Beans have a lot of fiber, so eat dense bean salads in small portions until your body gets used to all the fiber!
What are the months of late summer and early autumn?
I would consider late summer to be from late August to mid-September. Of course, this is just my interpretation of the season!
P.S.
For more plant-forward recipes, dinner parties, 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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