Fall Harvest Dense Bean Salad

Dense bean salads (also known as DBS) have been all over the internet this summer—coined by food blogger Violet Witchel. The concept is a dense salad packed with beans, chickpeas, veggies, herbs, and proteins in a vinegar-based dressing that holds up well in the fridge for days of meal prep. She has posted over a dozen variations to her social pages.

I wanted to take this concept and transition it into the fall season with this Fall Harvest Dense Bean Salad. It's packed with protein and fiber plus fall flavours such as butternut squash, beets, kale, pecans, and a sweet maple dijon dressing. It is simple to prepare and holds up well in the fridge for a few days. It is a delicious side dish or vegetarian main. Keep reading to learn how to make it!

Why You'll Love This Recipe

• High in plant-based protein and fiber. Will keep you full and regular.
• Fall flavours & ingredients!
• The perfect meal prep since it keeps well in the fridge.
• You can easily add more protein like chicken, tofu, or steak on the side.
• This recipe is naturally gluten-free, vegetarian, and vegan. It can easily be made nut-free.

If you like this, you'll also like these fun salad recipes: High Protein Pasta Salad, Dirty Martini Pasta Salad, Mango Pineapple Quinoa Salad, and Gluten Free Panzanella Salad.

Ingredients and Substitutions

Here is everything you'll need to make this dense bean salad:

• Butternut squash—roast ahead of time for quick assembly! A pinch of cinnamon on the squash is delicious.
• White kidney beans also known as cannellini beans. You can use any beans you like.
• Kale—remove the thick stems and finely chop it.
• Pickled beets—I find pickled beets have less of the "earthy" flavor that roasted beets do.
• Apple—use a relatively firm apple like granny smith, honey crisp, or fuji.
• Pecans and/or pumpkin seeds—omit for nut-free.
• Dried cranberries—the sweetness is delicious.

Dressing

• Olive oil
• Apple cider vinegar—the apple flavor is nice here but any vinegar will work.
• Maple syrup—use honey in a pinch.
• Dijon mustard
• Salt & black pepper
• Fresh thyme

Step-by-Step Instructions

Be sure to read the recipe card below for the full ingredient list and instructions.

(1) Preheat the oven to 400ºF. Add the cubed butternut squash to a baking sheet and rub with 2 tablespoon olive oil plus a good pinch of salt, pepper, and cinnamon. Roast for 30-40 minutes until tender, stirring halfway.

(2) While the squash roasts, chop the other ingredients and whisk together the dressing.

(3) Add the kale to a large bowl with a few tablespoon of dressing. Use your hands to massage the kale gently for 2 minutes.

(4) Add the beans, beets, apple, nuts, seeds, dried fruit, and cooled squash to the bowl. Pour the rest of the dressing and mix thoroughly.

You can enjoy immediately, but the salad is best when chilled. Cover the bowl and refrigerate for at least 2 hours. Stir again before serving and enjoy as a salad, side dish, or vegetarian main.

What to Eat With Dense Bean Salad

This recipe is hearty enough to be a filling vegetarian lunch. For more protein, you could add cubes of tofu, chicken, or deli meats. You could also enjoy it with a piece of grilled meat on the side like rotisserie chicken, pork, steak, or shrimp. Serve among other sides or make ahead for meal prepped lunches. Dense bean salad is delicious when enjoyed stuffed into a pita or wrap, or with a side of crusty bread.

Storage

This dense bean salad will keep well in the fridge in an airtight container for up to 4 days.

Expert Tips

Here are some of my top tips and tricks for a successful DBS:

• Roast the butternut squash with a pinch of cinnamon for bonus fall flavor.
• Be careful slicing beets, as they can stain your hands and cutting board.
• Refrigerate for at least 60 minutes before serving. So the flavors can mingle.
• Add more protein with deli meat, grilled chicken, steak, etc.
• Serve as an appetizer, side, snack, or even lunch. This dense bean salad is great for a multitude of occasions, including meal prep.
• It will keep well in the fridge for 3-4 days, so this recipe is perfect to prep for to-go lunches for work or school.

Frequently Asked Questions

This fall harvest dense bean salad is packed with protein, fiber, and nutrients. It is a delicious way to get your veggies in with the flavors of fall! Serve it as a side salad with dinner, a filling vegetarian lunch, or meal prep for the week since it keeps well in the fridge. Enjoy!

More Lunch Recipes

Have you tried this harvest dense bean salad salad? I'd very much appreciate it if you leave a 5 star rating ⭐️⭐️⭐️⭐️⭐️ and review below, and tag me on instagram @fromoliviaskitchen!