Bean there, eaten that

In 2024, a new food trend has taken the internet by storm, thanks to TikTok user @violet.cooks. Dubbed the “dense bean salad,” this vibrant dish is quickly becoming a favourite for health-conscious eaters across the globe. Combining multiple food groups in a single meal, these hearty salads are packed with protein, fibre, and healthy fats, offering a range of health benefits.

Dr. Sharayah Carter, an expert in nutrition and dietetics at RMIT, explains why dense bean salads are such a hit and how they fit into a balanced, plant-forward diet. “Dietitians have long championed the benefits of plant-based eating, and dense bean salads epitomise this approach,” she says. “They’re a fantastic way to incorporate several nutrient-dense food groups into one meal, promoting fullness while supporting overall health.”

Beans, or legumes, play a central role in these salads. Rich in B vitamins, iron, magnesium, potassium, and zinc, legumes are an affordable and sustainable source of protein, particularly beneficial for plant-based diets. They’re also high in fibre and phytonutrients, which help reduce the risk of chronic diseases, particularly coronary heart disease.

“Legumes are a cornerstone of the Eat-Lancet Commission’s Planetary Health Diet, which recommends 50 grams of cooked legumes daily,” says Dr. Carter. “Unfortunately, Australians would need to increase their legume consumption by approximately 600% to meet this goal. That’s why the dense bean salad trend is so exciting—it helps get more legumes onto the plates of everyday eaters.”

For those unfamiliar with high-fibre legumes, Dr. Carter recommends starting with small portions, such as a quarter-cup, to avoid digestive discomfort. “Fibre is best absorbed with plenty of water, so stay hydrated as you introduce more legumes into your diet,” she advises.

Dr. Carter’s personal approach to bean salads includes a variety of colourful vegetables, low-GI grains like quinoa or brown rice, legumes, lean proteins such as chicken, and a variety of nuts, seeds, and even fruits like green apples or blueberries for added sweetness and antioxidants. “This combination covers all food groups, providing a balanced meal that helps meet the recommended two servings of fruit and five servings of vegetables per day,” she says.

For those seeking a filling and nutritious meal, the dense bean salad is also a great option for meal prepping. Dr. Carter suggests preparing a week’s worth of salads in advance for a healthy, portion-controlled lunch. “This makes it easy to stay on track with balanced eating throughout the week,” she adds.

The versatility of the dense bean salad is another reason for its popularity. With a few simple modifications, the dish can be adapted for various dietary needs, including gluten-free, dairy-free, and vegan options.

“Dense bean salads are an excellent choice for the festive season,” Dr. Carter says. “They offer a lighter, plant-based alternative to the heavier holiday fare, making them a great addition to the Christmas table. Just be mindful of portion sizes, as these salads are hearty and filling—perfect as a side without overshadowing room for dessert!”

Dr. Carter also highlights the role of social media in shaping food trends. “It’s fascinating to see how platforms like TikTok can influence our food choices and build community around shared values. But at the same time, food is a deeply personal journey. Experimenting with ingredients, drawing from traditional recipes, and making the dish your own is what makes cooking so enjoyable and meaningful.”

As we continue to embrace plant-based eating, dense bean salads are set to remain a staple for those looking to improve their diet while supporting sustainable food systems. With their health benefits, versatility, and adaptability, it’s clear why this trend is here to stay.

Dr. Sharayah Carter is a lecturer in Human Biosciences (Nutrition and Dietetics) at RMIT University, with over a decade of clinical experience. Her research focuses on chronic disease prevention, particularly in cardiometabolic conditions, and she has a strong interest in promoting healthy ageing and combating nutrition misinformation.