Violet Witchel, a social media influencer, has played a significant role in popularizing bean-based dishes through her cooking tutorial videos since last year.
The Dense Bean Salad (DBS), a simple yet “viral” dish on TikTok, is becoming a phenomenon on social media, particularly on TikTok, thanks to its wonderful combination of protein, fiber, and diverse flavors. This dish is not only a quick option for busy days but is also highly regarded by nutrition experts.
Violet Witchel has contributed to the popularity of DBS through her Mediterranean-style cooking tutorial videos since last year. The main ingredients include various beans such as green beans and black beans, combined with fresh vegetables, olives, and cheese, all marinated in a delicious vinaigrette dressing.
Bean salad. (Photo: kathysvegankitchen).
According to Cyril Kendall, a senior researcher at the University of Toronto: “Any trend that encourages people to eat more beans is fantastic because beans are extremely healthy.”
Beans – A Superfood with Numerous Benefits
In the context of North American cuisine, which often overlooks beans, DBS is bringing this food back to the daily menu. One cup of beans contains about 15 grams of protein along with essential vitamins and minerals such as folate, magnesium, and potassium.
Nutrition expert Andrea Glenn, also a lecturer at New York University, explains: “The carbohydrates in beans have a low glycemic index, helping to effectively control blood sugar levels, especially for people with diabetes.”
Additionally, beans help reduce bad cholesterol, protect heart health, and create a lasting feeling of fullness due to their high fiber content (12–15 grams per serving). These benefits also help to reduce the risk of obesity.
Not only are beans good for health, but they are also environmentally friendly. Sherene Chou, a nutrition expert and co-founder of the nonprofit organization Food + Planet, states: “Beans require less water, land, and energy compared to animal protein sources, while also improving soil quality.”
Create Your Salad Your Way
Each type of bean is nutritious, but combining multiple varieties will enhance the flavor and nutritional richness. Nutrition expert Glenn suggests using low-sodium canned beans and rinsing them before preparation to reduce sodium content.
Meanwhile, nutrition expert Sherene Chou encourages starting simply with one type of bean, vegetables, and an olive oil or vinegar dressing. Ingredients like cucumbers, bell peppers, carrots, or kale will add crunch and freshness to the dish. Adding cheese or tofu will enhance the richness, while a splash of lemon juice and oil will help the body absorb fat-soluble vitamins better.
For those meal-prepping for the week, the Dense Bean Salad is not only easy to store but also versatile, catering to all tastes.
Expert Glenn emphasizes: “This is an almost perfect dish nutritionally, suitable for regular inclusion in the menu.”
