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A hearty Dense Bean Salad Recipe featuring cannellini beans, edamame, and shredded cabbage tossed in savory peanut dressing. Perfect for meal prep, packed with protein and fiber, and stays fresh for days.

Two white bowls filled with colorful dense bean salad recipe containing shredded cabbage, carrots, edamame, white beans, and chopped peanuts, placed on a wooden board with a small bowl of peanuts and a blue checked cloth.


 

Quick Recipe Overview

Two white bowls filled with a colorful salad of shredded cabbage, carrots, edamame, peanuts, and beans sit on a wooden board. A small bowl of peanuts and two forks are also visible.

WHAT: A hearty bean salad featuring cannellini beans, edamame, lentils, and crunchy cabbage with an Asian-inspired peanut dressing.

WHY: This nutrient-dense salad delivers protein, fiber, and vegetables in one filling bowl that stays fresh all week.

HOW: Mix beans and vegetables, whisk together the peanut dressing, toss everything together, and refrigerate until ready to eat.

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Table of Contents

Why I Love Making Dense Bean Salad

If you’ve spent any time on TikTok, you’ve probably seen this dense bean salad made famous by Violet Witchel — the Dense Bean Salad girl. I was skeptical at first, but after making it myself, I’m completely hooked. This isn’t your typical leafy salad that wilts in an hour. It’s intentionally hearty, designed to be filling and nutrient-dense.

What sets this Mediterranean version apart is the cabbage base instead of greens. The shredded cabbage stays crisp for days in the fridge, making it perfect for meal prep. Combined with three types of beans and a savory-sweet peanut dressing, every bite delivers protein, fiber, and satisfying crunch.

I make this salad whenever I need a nutritional boost that doesn’t require daily prep work. It’s become my go-to for busy weeks when I want something healthy that actually keeps me full. The Asian-inspired dressing with peanut butter, sesame oil, and chili flakes gives it so much flavor that I actually look forward to eating it days later.

Melissa in her kitchen smiling in front of the starting ingredients for the chicken the quinoa salad and skillet chicken on the wood block in front of her

🩷 Melissa

I adjust the dressing consistency by adding water one tablespoon at a time if my peanut butter is particularly thick. I’ve found that natural peanut butter tends to make a thicker dressing than regular varieties.

I like to dress the salad at least 30 minutes before serving if possible. This allows the flavors to develop and the vegetables to soften slightly while still maintaining their crunch.

Ingredient Notes

Edamame: You can use fresh or frozen shelled edamame for this recipe. If using frozen, simply thaw them before adding to the salad – no cooking required. Look for already-shelled edamame to save prep time.

Brown Lentils: Pre-cooked or canned lentils work perfectly here. If cooking from scratch, make sure they’re tender but still hold their shape. Avoid red lentils as they become too soft and mushy for this salad.

Sesame Oil: This ingredient brings authentic Asian flavor to the dressing. Use toasted sesame oil (dark brown color) rather than regular sesame oil for the most pronounced nutty flavor. A little goes a long way, so stick to the tablespoon measurement.

Peanut Butter: Natural peanut butter works best and creates a smoother dressing. If using conventional peanut butter with added sugar, reduce the sweetener in the dressing to balance the flavors. Both smooth and crunchy varieties work, depending on your texture preference.

Chili Crisp: If you have chili crisp or chili oil on hand, it’s an excellent alternative to plain chili flakes. It adds not just heat but also depth of flavor with its garlicky, umami-rich profile. Start with one teaspoon and adjust to taste.

See the recipe card below for full information on ingredients and quantities.

A tray holding a bag of coleslaw mix, a carrot, green onions, small bowls of white beans, edamame, lentils, crispy chickpeas, and a small bowl of salad dressing with a spoon.
Two white bowls filled with colorful salad containing shredded cabbage, carrots, edamame, white beans, and chopped peanuts, placed on a wooden board with a small bowl of peanuts and a blue checked cloth.
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Mediterranean Dense Bean Salad Recipe with Cabbage

By: Melissa Griffiths
A hearty Dense Bean Salad Recipe featuring cannellini beans, edamame, and shredded cabbage tossed in savory peanut dressing. Perfect for meal prep, packed with protein and fiber, and stays fresh for days.
Prep: 25 minutes
Servings: 6
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Ingredients 

For the Salad

  • 1 can cannellini beans, drained and rinsed, 15 ounces
  • 1 cup edamame, shelled
  • 1 cup cooked brown lentils
  • 14 ounces shredded cabbage, about 5 cups or 1 bag coleslaw mix
  • 1 large carrot, shredded
  • 4 green onions, chopped
  • 1/2 cup roasted peanuts or almonds, chopped (optional)

For the Dressing

  • 3 tablespoons rice vinegar
  • 3 tablespoons soy sauce
  • 2 tablespoons olive oil
  • 1 tablespoon sesame oil
  • 1 teaspoon garlic powder
  • 1 teaspoon chili flakes or chili crisp
  • 2 tablespoons peanut butter, smooth or crunchy, natural works well
  • 1 tablespoon sweetener, honey, maple syrup, or sugar

Instructions 

  • In a large bowl, add the cannellini beans, edamame, shredded cabbage, carrots, green onions, and nuts if using. Toss gently to combine.
    1 can cannellini beans, 1 cup edamame, 14 ounces shredded cabbage, 1 large carrot, 4 green onions, 1/2 cup roasted peanuts or almonds
  • In a small bowl or jar, whisk together the rice vinegar, soy sauce, olive oil, sesame oil, garlic powder, chili flakes or chili crisp, peanut butter, and sweetener until smooth and well combined. If the dressing is too thick, you can add a little water if you'd like to thin it out (it kinds of depends on the peanut butter!)
    3 tablespoons rice vinegar, 3 tablespoons soy sauce, 2 tablespoons olive oil, 1 tablespoon sesame oil, 1 teaspoon garlic powder, 1 teaspoon chili flakes or chili crisp, 2 tablespoons peanut butter, 1 tablespoon sweetener
  • Pour the dressing over the salad and toss until everything is evenly coated.
  • Taste and adjust seasoning as needed, adding more chili for heat or sweetener to balance.
  • Serve right away or tuck in the fridge for later.

Notes

Meal Prep Friendly: This salad is intentionally hearty and holds up well, making it great for meal prep.
Color Variation: Use a mix of green and purple cabbage if you like more color and texture.
Protein Boost: For extra protein, add grilled chicken, tofu, or leftover rotisserie chicken.
Nutrient Dense: Fiber, protein, veggies, all the things that we love! This is a salad that is meant to be filling and nutrient dense. When I need a big boost in fiber and vegetables and nutrient beans, I make this and eat on it for the next few days. I love it!
Fresh Veggie Add-Ins: If I’m not storing this long term I like to add some red bell pepper and cucumber to the salad, but those two things don’t store more than a day or too.

Nutrition

Serving: 2cups, Calories: 266kcal, Carbohydrates: 22g, Protein: 12g, Fat: 17g, Saturated Fat: 2g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 8g, Sodium: 607mg, Potassium: 562mg, Fiber: 7g, Sugar: 5g, Vitamin A: 2251IU, Vitamin C: 27mg, Calcium: 81mg, Iron: 3mg
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How To Make Dense Bean Salad

A glass bowl containing shredded cabbage, grated carrots, green onions, edamame, white beans, and lentils, arranged in separate sections on a white surface.

Step 1: In a large bowl, combine drained cannellini beans, shelled edamame, cooked brown lentils, shredded cabbage, shredded carrot, and chopped green onions. Add chopped roasted nuts if using. Toss gently to distribute ingredients evenly.

Step 2: In a small bowl or jar, whisk together rice vinegar, soy sauce, olive oil, sesame oil, garlic powder, chili flakes or chili crisp, peanut butter, and your choice of sweetener until smooth and well combined. If the dressing is too thick, add water one tablespoon at a time to reach desired consistency.

Step 3: Pour the peanut dressing over the bean and vegetable mixture. Toss thoroughly until everything is evenly coated with dressing.

Step 4: Taste the salad and adjust seasoning as needed, adding more chili for heat, sweetener to balance flavors, or a splash of soy sauce for saltiness. Serve immediately or refrigerate covered for later.

A glass bowl filled with shredded cabbage, carrots, edamame, and nuts, with two serving utensils. The bowl sits on a wooden board next to a blue and white striped cloth.

Substitutions & Variations

Make It A Complete Meal

Add grilled chicken, baked tofu, hard-boiled eggs, or leftover rotisserie chicken to transform this side salad into a satisfying main dish. The protein additions pair beautifully with the peanut dressing.

Change Up The Vegetables

While cabbage is ideal for its staying power, you can mix in shredded Brussels sprouts, kale, or napa cabbage. For same-day serving, add diced cucumber, red bell pepper, snap peas, or cherry tomatoes for extra color and freshness.

Try Different Legumes

Swap some or all of the beans for chickpeas, black beans, or navy beans. Using a variety of beans creates interesting texture and flavor complexity while maintaining the protein-packed nature of the salad.

Adjust The Dressing Style

Transform the flavor profile by using tahini instead of peanut butter for a Middle Eastern twist, or try almond butter for a milder, sweeter dressing. You can also add fresh ginger, lime juice, or a splash of coconut milk for tropical flair.

Grain Addition

Bulk up this salad by adding cooked quinoa, brown rice, or farro. The grains absorb the dressing beautifully and make the dish even more filling. Add them slightly warm to help them soak up maximum flavor.

Herb and Aromatics

Fresh cilantro, Thai basil, mint, or sliced scallions add brightness and complexity. For extra aromatics, try adding minced garlic or grated fresh ginger directly to the salad.

FAQs for Dense Bean Salad Recipe

What makes this a “dense” bean salad?

The term “dense bean salad” refers to the high concentration of protein-rich beans and lentils, making it much more filling and nutrient-dense than traditional leafy green salads.

Can I use different types of beans?

Yes! While cannellini beans provide a creamy texture, you can substitute with chickpeas, kidney beans, or black beans. Canned beans work perfectly and save time. Just drain and rinse them well before using. The key is choosing beans that hold their shape and won’t turn mushy when tossed with the dressing

Is this salad vegan?

Yes, this Mediterranean dense bean salad is completely vegan when you use maple syrup instead of honey as your sweetener. All the other ingredients are plant-based.

Is this salad suitable for meal prep?

This is one of the best meal prep salads you can make! The dense ingredients hold up beautifully throughout the week, and you can portion it into individual containers for grab-and-go convenience. If you want to add fresh vegetables like cucumber or bell peppers, consider packing them separately and adding them right before eating.

Two white bowls of colorful salad with shredded carrots, cabbage, edamame, and nuts are placed on a wooden board with a blue cloth. A small bowl of nuts sits beside the salads, each with a fork.

My Best Tips for Making Dense Bean Salad

☞Let the Dressing Sit Before Tossing: After whisking together your peanut dressing, let it rest for 5-10 minutes. This allows the garlic powder to bloom and the flavors to combine more fully. If the peanut butter makes your dressing too thick, thin it with water; one tablespoon at a time until you reach a pourable consistency.

☞Toast the Nuts: Before adding peanuts or almonds to your salad, toast them in a dry skillet over medium heat for 3-4 minutes until fragrant. This simple step amplifies their nutty flavor and adds an extra layer of crunch that elevates the entire dish.

☞Make Extra Dressing: Double the dressing recipe and keep extra in the fridge. The salad absorbs some dressing over time, so having extra on hand lets you refresh it throughout the week.

☞Massage Your Cabbage for Better Texture: Before adding the cabbage to your salad, give it a quick massage with clean hands for about 30 seconds. This softens the raw cabbage slightly, making it more tender and easier to eat while still maintaining its satisfying crunch.

☞Prep Your Components Separately for Flexibility: Store the dressing separately from the salad ingredients until you’re ready to eat. This gives you control over how much dressing each portion gets and keeps the salad at peak freshness. You can also customize individual servings by adding different toppings to each container.

What to Serve With Dense Bean Salad

This Mediterranean dense bean salad is filling enough to serve as a complete meal on its own, but it also pairs beautifully with grilled proteins, rice bowls, or wraps.

Serve it alongside grilled chicken, salmon, or tofu for a balanced dinner. It makes an excellent filling for whole wheat wraps or pita pockets.

For a grain bowl, layer it over quinoa, brown rice, or cauliflower rice. It’s also perfect as a side dish for barbecues, potlucks, or picnics since it doesn’t require refrigeration for a few hours.

Storing & Reheating Dense Bean Salad

Refrigerator storage

Store the dense bean salad covered in an airtight container in the refrigerator for up to 4 days. Stir well before serving as the dressing may settle.

Make-Ahead Instructions

You can prepare all the components up to 2 days in advance. Cook and store the lentils, prepare the vegetables, and mix the dressing separately. Combine everything the night before you plan to start eating it for optimal convenience. The salad actually benefits from this resting time.

Serving Temperature

This salad is best served chilled or at room temperature. Remove from the refrigerator 15-20 minutes before serving to take the chill off.

Freezer Storage

This salad is not suitable for freezing. The high water content in the cabbage and the texture of the beans will change significantly upon thawing, resulting in a mushy, unappetizing consistency. Make only what you’ll consume within 5 days.

Maintaining Freshness

If you notice the salad becoming slightly dry after a few days, refresh it with a drizzle of olive oil, a splash of rice vinegar, or a spoonful of fresh peanut dressing. Toss well to redistribute the moisture and revive the flavors.

A glass bowl filled with a colorful salad of shredded cabbage, carrots, edamame, and nuts, with two serving utensils. The bowl sits on a wooden board with a blue striped cloth underneath.

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