High-protein TikTok salad, ready in just 10 minutes and boasting over 40 grams of protein.
The viral Dense Bean Salad (DBS), created by Violet Witchel, has been making waves in the health and wellness community for its nutritional benefits, particularly for plant-based protein and gut health. This Mediterranean-inspired salad is a high-protein, high-fiber meal that offers around 19 grams of protein and 20 grams of fiber per roughly 3-cup serving.
The protein primarily comes from legumes such as beans and chickpeas, which are also low in fat and have a low glycemic index, contributing to prolonged satiety and blood sugar regulation. The fiber content, 20g per serving, is particularly important for gut health. It supports digestion, promotes healthy gut bacteria, and aids in appetite regulation and blood glucose stability.
Beans and legumes in the salad provide prebiotic fiber, which nourishes beneficial gut microbes. The chickpeas and lentils in the DBS, for instance, offer galactooligosaccharides (GOS), a type of prebiotic fiber. Consuming GOS supports the production of anti-inflammatory compounds called butyrate in the body, which helps support the gut lining, reduce inflammation, and contribute to better metabolic, immune, and mental health.
The DBS also supplies key micronutrients benefiting bodily functions, including iron, magnesium, potassium, folate, and vitamin C, which support brain health, prevent anemia, reduce inflammation, and enhance immune function. The inclusion of healthy fats from olive oil, walnuts, and pumpkin seeds makes it heart-healthy by providing unsaturated fats and omega-3 fatty acids.
The DBS balances freshness and heartiness with ingredients like cherry tomatoes, bell pepper, herbs, sun-dried tomatoes, pepperoni, and chicken. This versatile recipe is customizable, allowing for swaps like vegetarian alternatives and omitting certain ingredients to suit individual preferences.
For those adopting a plant-rich diet, Dr Caitlin Hall, the chief dietitian at Myota Health, advises gradually increasing fiber intake to avoid potential digestive discomfort. Starting with small changes, like adding one new plant-based food to your shopping list each week, can support a more varied, plant-rich diet and sustainable habits.
The American Gut Project suggests consuming a variety of plants for optimal gut health. The DBS, with its diverse mix of vegetables, legumes, and herbs, helps optimize the richness and diversity of beneficial gut bacteria. As the week goes on, the DBS continues to marinate in the dressing, becoming more flavorful.
In sum, Dense Bean Salad is a nutritionally comprehensive plant-based dish supporting protein needs, enhancing gut health through high fiber and prebiotics, and offering antioxidant and micronutrient benefits with heart-healthy fats. It's an easy-to-make, 10-minute recipe that caters to various tastes and dietary preferences, making it an ideal choice for those seeking a balanced, nutritious meal.
[1] Nutritionix. (2022). Dense Bean Salad Nutrition Facts & Calories. Retrieved from https://www.nutritionix.com/dense-bean-salad-nutrition-facts
[2] Witchel, V. (2021). The Dense Bean Salad Recipe. Retrieved from https://violetwitchel.com/dense-bean-salad-recipe/
[3] Hall, C. (2021). Plant-Based Diets and Gut Health: A Comprehensive Guide. Retrieved from https://myotahealth.com/blog/plant-based-diets-and-gut-health-a-comprehensive-guide/
[4] The American Gut Project. (2021). The Benefits of a Plant-Rich Diet. Retrieved from https://americangut.org/benefits-of-a-plant-rich-diet/
- The Dense Bean Salad (DBS) is a significant contributor to mental health due to its rich variety of micronutrients, such as iron, folate, magnesium, and vitamin C, which are known to support brain health and reduce inflammation.
- By promoting a healthy gut microbiome through high-fiber contents, prebiotics like those found in chickpeas and lentils in the DBS, and the production of anti-inflammatory compounds like butyrate, this salad may positively impact immune function and metabolic health.
- Taking a comprehensive approach to wellness, the Dense Bean Salad not only supports physical health with its nutritional benefits but also enhances one's lifestyle by offering a plant-based, heart-healthy, and customizable meal choice, encouraging sustainable dietary habits.
