Canned beans used to be the non-perishable pantry items we stocked up on at the start of COVID out of apocalyptic necessity, but the protein-packed veggie has recently gotten a glow-up thanks to TikTok . Content creator Violet Witchel has gone viral on the social media app thanks to her "dense bean salad." As someone who un-ironically loves canned beans, I immediately grasped the concept but if you need an introduction to all things DBR, we're here to, well, spill the beans.
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@violet.cooks Steak Chimichurri Dense Bean Salad Ingredients - 1 lb of flank steak - A salty steak seasoning, I like @nanas - 1 shallot - 1 bunch of parsley - 1 bunch of cilantro - 1/2 cup chopped roasted red peppers, I use Mezzetta - 1 can of garbanzo beans - 1 can of white beans (I like great northern) - 1 container of mini mozzarella balls - 1/4 cup red wine vinegar - 1/2 cup olive oil - Pinch of red pepper flakes - Big pinch of seal salt - The juice of 1 lemon Instructions 1. Generously season your flank steak and let the seasoning sit for at least 10 minutes. 2. Heat a grill to high and add your flank steak, let it cook for 3-4 min on each side to get it to a medium rare. 3. Let the steak rest while you make the rest of the salad 4. Finely mince the shallot. 5. Chop the parsley and cilantro. 6. Drain the liquid off of the red peppers and thinly slice them. 7. Add the shallots, parsley, cilantro, and peppers to a bowl. 8. Rinse and drain the chickpeas and white beans. 9. Drain the mozzarella balls. 10. Add the beans and mozzarella to the bowl. 11. Cube the steak into a small pieces and add it. 12. Add in the olive oil, red wine vinegar, red pepper flakes, sea salt, and lemon juice. 13. Toss everything together and enjoy! #glutenfree #healthy #chimichurri #steak #salad #mealprep
♬ Wes Anderson-esque Cute Acoustic - Kenji Ueda
What is Dense Bean Salad?
True to its name, the dense bean salad is a chopped salad chock-full of beans, plus tons of mix-ins like vegetables, herbs, cheese and meats. To pull it all together, the salad is marinated in a generous amount of dressing . The point of dense bean salad, as Witchel says, is to meal prep a big batch of salad that will keep the whole week. Just in the last few months alone, Witchel has racked up millions of views by sharing a variety of dense bean salad combos—spicy chipotle, sun-dried tomato pesto, grilled steak chimichurri and more.
Dense bean salad is a stellar prompt for riffing. Start with any of the combos shared online and improvise with whatever you have on hand or want to eat in a bean salad form. It's a great way to use up leftovers and an easy (and delicious) way to add some protein to your diet.
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How Do You Make Dense Bean Salad?
Grab two cans of beans, like chickpeas or white cannellini beans —or a mix of the two. Add in your favorite vegetables—cherry tomatoes, onion, bell peppers, corn—and chop everything into bite-sized pieces. From there you can also chop up and add cheeses and meats, like mozzarella, sliced turkey and/or salami . Add in your favorite dressing (either store-bought or DIY ) and toss until well combined. Portion into deli containers for a week's worth of meal prep or dig right in!
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