DBS isn’t the latest pop band. It stands for dense bean salad and, thanks to internet creator Violet Witchel, they are one of the newest food trends. These salads are popular for more than one reason. They’re inexpensive, easy to make, convenient, delicious, and nutritious! If you’re busy and looking for inexpensive, healthy, and filling meals, a dense bean salad might be your new favorite life hack.
What are Dense Bean Salads?
The name is pretty self-explanatory. Dense bean salads are those with lots of beans and vegetables. They do have dressing like other salads, but they are much heartier and more filling. Some recipes include meat and cheese. There are a number of DBS recipes or you can adapt to what you have on hand. You can use any beans you’d like. Many of the recipes have several types of beans—from navy, to pinto, to lima, to garbanzo (chickpeas)! Of course, you can cook dry beans, but these salads are popular because they are easy to make using canned beans like those available at the Storehouse food pantry. You can add meat to these salads, but there are many meatless recipes, as well. For example, we found this recipe that uses several types of beans, as well as a salad that features beans with the highest amount of antioxidants.
Why are Dense Bean Salads Popular?
Some internet recipes come and go. However, dense bean salads have quickly grown popular for lots of good reasons. One, they are far more hearty and filling than other salads. That makes them a great choice for lunches or dinners, sides, or even the main dish. Second, they are rich in nutrients, with plenty of protein and fiber, so they keep you feeling full for longer. Third, they are very adaptable. We’ve included lots of recipes below, but you can adjust the flavors and ingredients to what you and your family enjoy. The options are limitless. Fourth, they are easy to prepare and can be customized with various vegetables and seasonings, making them versatile for different dietary needs.
Why Does the Storehouse Appreciate These Salads?
The Storehouse loves dense bean salads for all the reasons above, and a few additional reasons, too. They are budget friendly, which is important for our client families. Beans are generally inexpensive, making bean salads a cost-effective meal choice. The Storehouse also appreciates the convenience of these salads. A dense bean salad can last up to 7 days in the fridge. Since they can be prepped ahead of time, these salads are a great option for meal prep or potlucks. For a busy family, lunches can be made ahead, saving time and money. Additionally, the salad tastes better if you let it sit and allow the flavors to meld.
Finally, lots of the ingredients are readily available from the Storehouse. Our client families pretty much always get canned beans in their carts or food boxes. Further, we often have a mix of fresh veggies that would be good in this kind of salad. For example, we have recently had cucumbers, peppers, and tomatoes at the food pantry. The Storehouse often has cheese and meats too, that can be diced small and added in. Even if your Storehouse cart doesn’t include the exact ingredients you prefer, they are not expensive at the grocery story. And if you must leave one ingredient out, the recipes still taste good.
Nutritional Benefits of Beans
Beans are economical and can improve your overall diet and health. Research shows eating beans can lower the risk of heart disease and cancer. Furthermore, they are full of fiber and minerals. In fact, studies show the more beans you eat, the longer you live! Some also argue that you can get more protein per dollar from beans than beef. And if you’re worried about the levels of salt in canned beans, you can rinse and drain them. This can lower sodium by close to half. To sum up, beans are incredibly nutritious, and regular consumption can be a factor in improving overall health.
Dense Bean Salad Recipes
Looking for some inspiration to get started on this trend? The Storehouse team found several delicious recipes for dense bean salads:
Dense Bean Salad with Sun Dried Tomato Vinaigrette
Steak Tzatziki from Violet Witchel
Buffalo Chicken, also from Violet Witchel
Autumn Dense Bean Salad with Fall Vegetables
Do you have ideas for other food trends that are inexpensive and filling? let us know by sending an email to info@StorehouseNM.org. The Storehouse loves sharing recipes and ideas to support our client families.
If you need beans or other food and you are struggling to make ends meet, come to the Storehouse. We are here to help with canned goods, meats, dairy products, plus fresh fruits and vegetables. Learn more on our Need Food page.