Markus Andrews

The DBS (or Dense Bean Salad recipe) has taken TikTok by storm in the last few months and having tried it ourselves, we can see why! So after months of eating this meal every week, we had to share the fibre-rich recipe that will help you reach all your health and fitness goals.READ MORE: The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & MoreThe Dense Bean Salad PioneerSure, bean salads aren’t anything new and South Africans will remember the food tables of any social event having at least one (shoutout to the classic three bean salad). But this is not your grandma’s bean salad! They’ve gotten a makeover.Violet Witchel who goes by violet.cooks on TikTok and @violetwitchel on Instagram is continuously going viral for her dense bean salad recipes. She even has “🫘 Dense Bean Salad girl” in her Instagram bio. And people can’t get enough of these recipes. In fact, her DBS recipes alone have almost 60 million views on TikTok.Check Out Violet Cook’s 3 Most Popular Dense Bean Salad RecipesSpicy Chipotle Chicken DBS @violet.cooks This week’s is gluten-free, dairy-free, and my personal favorite #densebeansalad #mealprep #dbs #glutenfree #dairyfree ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda Sun-dried Tomato DBS @violet.cooks Sundried tomato DBS! #dbs #beans #densebeansalad #mealprep ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda Balsamic Mediterranean DBS @violet.cooks Balsamic Mediterranean salad recipe Ingredients – 1 bag of Persian cucumbers – 1 red onion – 3 multicolor bell peppers – 1 head of parsley – 2 avocado – 2 cans of rinsed and drained chickpeas – 1/2 a cup olive oil – Juice of two lemons – 1/4 cup balsamic vinegar – 1 tbs oregano – Big pinch of red pepper flakes – 1 tbs cumin – 1 tbs sea salt Instructions 1. Dice your cucumbers and add them to a big salad bowl. 2. Mince your red onion and add it to the bowl. 3. Cut the ends off, core, and chop your bell peppers, add them. 4. Finely mince your parsley and add it. 5. Cube your avocado and add them (optional) 6. Add your chickpeas, olive oil, lemon juice, oregano, red pepper flakes, cumin, and salt. 7. Toss everything together and enjoy! #healthy #glutenfree #dairyfree #mediteranneanfood ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda READ MORE: Samp & Beans (Umngqusho), Exactly How Your Gran Made ItWhy We Love Dense Bean SaladsThey’re Easy To Meal PrepCooking every single day is hard. And cooking a healthy meal every day is even harder. Dense Bean Salads are great because you can spend some time chopping and get multiple meals for the next couple days. There’s also minimal cooking involved, it’s mainly chopping.They Don’t Get SoggyEver made a salad, turned your back and by the time you’ve turned back it’s a soggy mess? Yeah, us too. The great thing about these dense bean salads is that they don’t have leaves and they’re packed with ingredients that are actually suitable for meal prep. The longer they sit and soak in the dressing, the tastier they get without becoming soft or soggy. Consider it marinating!They’re Fibre-Rich And Veggie-PackedAnother trendy topic at the moment? Fibre! Everyone’s talking about it, no one’s getting enough of it (the RDA for women is 25g BTW!). Meal prepping a veggie-packed, fibre-rich recipe like this one makes it so much easier to make sure you’re getting those all-important nutrients.They’re Protein-PackedOur Dense Bean Salad Recipe below ensures you get a 112g serving of chicken and packs 32g of protein without skimping on the veggies, fibre and carbs you want in order to have a delicious, satiating meal.READ MORE: Make This Charred Mango and Steak Salad While Mangoes Are Still In SeasonLow-Calorie, High-Protein Chipotle Chicken Dense Bean Salad RecipeThis low-calorie, fibre-rich and protein-packed recipe is our take on Violet’s viral Spicy Chipotle Chicken DBS (check it out and follow her here).

Viral Dense Bean Salad Recipe: Low-Calorie & High Protein

Want a low calorie and fibre-rich recipe? We made TikTok’s viral dense bean salad recipe into one that will help you hit your goals.408 calories, 32.3g protein, 24g carbs, 18.3g Total Fat

Prep Time 30 minutes minsCook Time 7 minutes mins

Course SaladCuisine Healthy

Servings 8 peopleCalories 408 kcal

For The Chicken900 grams chicken breast, cut into strips Cut the breasts into strips to increase the surface area for your marinade200 grams Woolworths Chipotle Basting Sauce60 ml lemon juice4 cloves garlic, choppedSalt and pepper Add any other spices you like and regularly use in cookingFor The Dressing¼ cup avocado oil You can add another ¼ cup if you want. This adds 62 cals per serving30 ml lemon juice¼ cup rice vinegar2 tsp chipotle powder or cayenne pepper1 tsp cumin1 clove garlic, crushed1 Tbsp Woolworths Reduced Oil Tangy MayonnaiseFor The Salad400 grams frozen corn, cooked per package instructions and cooled1 red pepper, chopped finely1 small red onion, chopped finely1x400g can butter beans, drained, rinsed and patted dry If you want more beans, add another can. This adds 22 calories per serving.1x400g can chickpeas, drained, rinsed and patted dry  If you want more chickpeas, add another can. This adds 34 calories per serving3 slicing tomatoes, insides scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn’t go soggy1 cucumber, seeds scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn’t go soggySalt, pepper and any other spices you like to useFor Serving2 avocados (use ¼ per serving and only dice when you’re ready to eat)
Cut and marinade chicken and set aside.Make the dressing and set aside.Chop all your ingredients finely. Try to remove as much liquid from ingredients as possible by patting with a paper towel.Cook your chicken in an airfryer or pan. Once cooked, let cool down completely before chopping up.Make sure all your ingredients are cool before combining salad, chicken and dressing.Divide into 8 servings. We like to eat ours with a Woolworths Whole Wheat Pita (half a pita is 108 calories, a full pita is 216 calories)

Keyword chicken, chopped salad, Healthy Recipes, high-protein, Low-Calorie, quick and healthy meals, salad

READ MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesShop The RecipeChipotle Basting Sauce

Wholewheat Pita Breads

Avocado Oil

Skinless Chicken Breast Fillets

Freshly Frozen Sweetcorn Kernels

Reduced Oil Tangy Mayonnaise

Chipotle Chilli Seasoning

Rice Vinegar

Lemon Juice

Red Onions 5 String

Butter Beans in Brine

Chickpeas in Brine

Slicing Tomatoes 

English Cucumber

Single Red Pepper

Ripe & Ready Avocados

Ground Cumin

Whole Garlic More