Vegan Dense Bean Salad (TikTok Viral Recipe Made Easy!)

Close-up of colorful vegan Dense Bean Salad with black soybeans, pinto beans, cannellini beans, bell peppers, cherry tomatoes, and sunflower seeds.

Vegan Dense Bean Salad (TikTok Viral Recipe Made Easy!)

This is my vegan spin on the viral Dense Bean Salad! Packed with plant-based protein, crunch, and fresh veggies, this colorful dish is just as delicious as the TikTok favorite—only healthier and completely dairy-free. Ready in just 30 minutes, this quick and easy bean bowl recipe makes the perfect summer side dish, healthy lunch, meal prep option, or vibrant side dish.

Course Salad, Side Dish

Cuisine American, Mediterranean

Prep Time 10

Cook Time 15

Total Time 25

Servings servings

Calories 290.23kcal

Author Priya Lakshminarayan

Equipment

Mixing Bowl

Ingredients

For the Dense Bean Salad

15 oz black soy beans
15 oz cannellini beans
15 oz pinto beans
1 onion
1 bell pepper
22-25 cherry tomatoes
1 cup cilantro or parsley
½ cup micro greens
1 head lettuce
1 cup roasted sunflower seeds

For The Dressing

1 tablespoon minced garlic
1 tablespoon ginger paste
1 teaspoon mustard powder
1 tablespoon chilli garlic oil
1 tablespoon pizza seasoning
⅓ cup olive oil
1 tablespoon red wine vinegar
pink Himalayan salt or regular salt

Instructions

To Make The Vegan Dense Bean Salad

Prepare the beans: Drain and rinse all the canned beans. In a large salad bowl, add the black soybeans, pinto beans, and cannellini beans.
Add finely chop the onions.
Followed by chopped bell peppers.
Toss in the sliced cherry tomatoes for a burst of color and natural sweetness.
Add freshly chopped cilantro, and rinsed microgreens.
Then add shredded lettuce for crunch and freshness.
Boost the texture: Sprinkle in lightly roasted sunflower seeds.
Season and serve: Finish with a sprinkle of pink Himalayan salt (or sea salt) and gently toss everything together.

To Make The Vegan Dressing

Combine aromatics: In a small mixing bowl, add minced garlic, ginger paste, and mustard powder. These create a flavorful base for the vegan salad dressing.
Add seasonings: Stir in the chili garlic oil and pizza seasoning (or Italian seasoning) for a spicy, herby kick.
Whisk the liquids: Pour in the olive oil and red wine vinegar. Whisk everything together until smooth and emulsified.
Just before serving, pour this homemade salad dressing over the Dense Bean bowl. Toss well to coat all the beans and veggies evenly. Taste and adjust: Try the salad and adjust the seasonings (salt, spice, or vinegar) to your preference. Serve immediately for the freshest flavor.

Notes

Add red pepper flakes or crushed black pepper for a spicy kick. Mix and match beans, fresh veggies, plant-based proteins, and dressings to customize your beans dish. Use seasonal produce from the Farmer’s Market for a nutrient-packed, high-fiber bowl. Chop veggies to the same size as beans for a balanced mouthfeel.

Nutrition