Dense bean salads, a term coined by TikTok user @violet.cooks, have taken the internet by storm in 2024. An RMIT expert explains the nutritional benefits of the trend and how to adapt it to your eating habits.
Dr Sharayah Carter, lecturer in nutrition and dietetics
“Dietitians have long promoted a balanced, plant-forward eating style. These salads bring together multiple food groups and are high in protein, fibre and healthy fats, keeping you full and supporting overall health.
“Beans, or legumes, are nutrient powerhouses, packed with B vitamins, iron, magnesium, potassium and zinc. They’re an affordable source of protein, essential for plant-based diets, as well as high in fibre and phytonutrients. Regular consumption is linked to reduced disease risk, especially coronary heart disease.
“Legumes also support sustainable food systems and feature in the Eat-Lancet Commission’s Planetary Health Diet, an eating pattern designed for both health and sustainability, which recommends 50 grams of cooked legumes daily. Australians would need approximately a 600% increase in legume intake to meet this goal, so it’s great to see ‘dense bean salad’ trending.
“For those new to fibre-rich legumes, start with smaller portions, like ¼cup, to avoid digestive discomfort. Large amounts too soon can be tough on the digestive system, so ease in and hydrate well. Fibre works best with plenty of water.
“I’ve been making similar salads for years, using colourful veggies, low-GI grains like brown rice or quinoa, legumes, cheese, lean proteins like chicken, plus nuts, seeds, and even fruit like green apple or blueberries for added antioxidants and natural sweetness. This approach covers all food groups, making it a balanced meal and a perfect way to help meet your two and five servings of fruit and veggies per day. Finishing your salad with a dressing made of healthy fats, along with flavour-packed herbs and spices, makes it nourishing and satisfying.
“What I love about this trend is how it encourages meal prepping. Preparing a week’s worth of salads is a fantastic lunch strategy that keeps meals balanced and portion-controlled.
“To avoid meal monotony, vary ingredients weekly. Try different beans, grains, and vegetables for a boost in nutrition and enjoyment.
“Another great aspect of ‘dense bean salads’ is their adaptability for various dietary needs. With easy modifications, they can be made gluten-free, dairy-free, or vegan.
“This plant-forward dish offers a lighter, balanced option alongside richer festive dishes and deserves a spot on the Christmas table. Just be mindful of portion sizes; these hearty salads are filling, so a small bowl is perfect for complementing the festive spread without spoiling room for dessert!
“It’s fascinating how social media trends shape our food choices and build community around shared values. But food is also a personal journey – adding diverse ingredients or elements inspired by traditional recipes keeps meals meaningful and enjoyable.”
Dr Sharayah Carter is a Lecturer in Human Biosciences (Nutrition and Dietetics) at RMIT with over a decade of clinical experience as an Accredited Practising Dietitian. Her research focuses on chronic disease prevention and treatment, particularly in cardiometabolic conditions, with interests in personalised behavioural change, combating nutrition misinformation, lifestyle medicine, and promoting health ageing.
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