Dense Bean Salad
By Gina Caputo
As made popular in late 2024 on Tik Tok, the high-protein Dense Bean Salad! Here "dense" is referring to the fact that it's a lettuce-free salad. It's giving One Bowl Wonder to me! I was intrigued by this dish because people often forget that beans are an excellent source of carbohydrates. Combined with a protein and a little healthy fat, you've got a well-balanced, super satisfying meal! This one uses the classic combo of grilled flank steak and chimichurri but you can swap in the protein of your choice and tweak the sauce/dressing to your liking too. Have fun with it!
Serves 3
Ingredients:
- 1 can garbanzo beans
- 1 can cannellini or northern white beans
- 8 oz of mozzarella pearls or diced fresh mozzarella cheese
- 8-12 oz of grilled flank steak or protein of your choice
- Salt & pepper to taste
- ½ cup chimichurri (my recipe below)
Instructions:
- Rinse beans really well in a colander
- Drain the mozzarella pearls or dice your fresh mozzarella
- Grill flank steak, let rest and then cut into slices against the grain and then small slices again, against the grain
- Season with s & p to your liking
- Top with chimichurri, toss well
Chimichurri
Makes enough for 3 salads, store excess in a Ball jar
Ingredients:
- 1 bunch cilantro
- 1 bunch italian parsley
- Handful of fresh basil (optional)
- 1 shallot, finely diced
- 1 Tbsp freeze dried oregano. (can use 2 Tbsp fresh or 1 Tbsp dried instead)
- ½ cup red wine vinegar
- Juice of half a lemon
- ½ cup chopped, roasted red bell pepper or use 1 fresno or red jalapeno if you like it spicy
- 1 tsp sea salt
- ¼ tsp red pepper flakes
- ¾ cup extra virgin olive oil
Instructions:
- Put everything in a food processor or blender
- Blend until all big chunks are small and texture is to your liking.
