This Spinach Artichoke Dense Bean Salad combines all the flavors of the beloved dip in a protein-packed salad that’s perfect for meal prep!
A Protein-Packed Salad!
Maybe you’ve heard of the “dense bean salad” concept. It’s a salad made up of beans and vegetables that’s dressed in a simple vinaigrette. It’s hardly an original concept, but it’s recently gone viral on TikTok and Instagram. I can’t say that I’m mad about it, since the humble bean is often dismissed despite how readily accessible, protein-packed, and economical it is.
I shared a recipe earlier this week on Twin Cities Live for a Grinder Dense Bean Salad, which was received wildly well. I also brought two other recipes on set to display, and after Elizabeth Ries, one of the hosts on Twin Cities Live, deemed this recipe “maybe one of the best things I’ve brought on the show” in my 4 years of cooking segments for them…everyone has been VERY excited to get their hands on it!
Spinach + Artichoke: Everyone’s Favorite Flavor Combo
Spinach Artichoke Dip is one of the greatest appetizers of all time, in my opinion. It’s hard for me to stop when I start: it’s just too good! This dense bean salad takes all the flavors of the beloved app and turns it into something satisfying, nutritious, and absolutely delicious!
Ingredients For Spinach Artichoke Dense Bean Salad
- Garbanzo Beans
- Cannellini Beans
- Spinach
- Artichokes
- Green Onion
- Greek Yogurt
- Mayonnaise
- Parmesan Cheese
- Garlic
- Lemon Zest
- Italian Seasoning
- Salt
How To Make Spinach Artichoke Dense Bean Salad
- Combine ingredients through green onions in a large bowl.Â
- In a small bowl combine the remaining ingredients. Add about 1 tablespoon of water and whisk to combine.Â
- Pour dressing over the spinach, artichoke, and bean mixture and toss completely to combine.Â
- Salad will keep in the refrigerator for up to 1 week.
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Spinach Artichoke Dense Bean Salad
Ingredients
- 1 15 oz can garbanzo beans, drained and rinsed
- 1 15 oz can cannellini beans, drained and rinsed
- 1 cups spinach, chopped
- 1 15 oz can artichokes, drained and chopped
- 1/3 cup chopped green onion
- 1/2 cup Greek yogurt
- 1/4 cup mayonnaise
- 1/2 cup grated parmesan cheese
- 1 clove garlic, minced
- 1 tsp Italian seasoning
- 1/2 tsp lemon zest
- 1/2 tsp salt
Instructions
- Combine ingredients through green onions in a large bowl.
- In a small bowl combine the remaining ingredients. Add about 1 tablespoon of water and whisk to combine.
- Pour dressing over the spinach, artichoke, and bean mixture and toss completely to combine.
- Salad will keep in the refrigerator for up to 1 week.