Mediterranean Dense Bean Salad (Viral TikTok Recipe)

I reworked the viral Dense Bean Salad into my Six Bean Salad, a protein-packed assembly of six beans and crisp veggies tossed in a simple olive oil dressing that has TikTok buzzing.

I wasn’t sure a salad could go viral but this Mediterranean Dense Bean Salad had me at first bite. It’s protein-packed, loaded with hearty beans and bright cherry tomatoes that pop, finished with salty crumbled feta cheese for that addictive tang.

I keep picturing it as a Cool Beans Salad sneaking into weeknight dinners, or packed up as a Bean Salad In A Jar for crazy busy days, and honestly it works both ways. No joke, it looks simple but somehow feels dense and serious, like the secret everyone’s whispering about.

Ingredients

• Mixed beans bring protein, fibre and bulk they keep you full longer
• Cherry tomatoes add bright acidity, vitamin C and a juicy pop tastes fresh
• Cucumber is crisp mostly water so light but adds cool texture and crunch
• Feta gives salty creaminess, adds calcium, make the salad richer and tangy
• Olive oil add healthy fats, silky mouthfeel and ties flavors together
• Lemon juice brings bright citrusy acidity, balances oil and wakes flavors up
• Garlic gives sharp pungent bite, little goes far and adds savory depth
• Parsley and oregano add herbaceous brightness, freshness, slight peppery notes

Ingredient Quantities

• 4 (15 oz) cans mixed beans (chickpeas, cannellini, kidney or black), drained and rinsed
• 1 pint cherry tomatoes, halved
• 1 medium English cucumber, diced (about 2 cups)
• 1 small red onion, finely chopped (about 1/2 cup)
• 1 medium red or yellow bell pepper, diced
• 1/2 cup pitted Kalamata olives, halved
• 3/4 cup crumbled feta cheese
• 1/2 cup fresh parsley, chopped
• 1 to 2 tbsp fresh oregano, chopped or 1 tsp dried oregano
• 3/4 cup extra virgin olive oil
• 3 tbsp red wine vinegar
• Juice of 1 lemon (about 2 tbsp)
• 1 to 2 cloves garlic, minced
• 1 tsp Dijon mustard
• 1 tsp honey or a pinch sugar (optional)
• 1 to 1 1/2 tsp kosher salt, to taste
• 1/2 tsp freshly ground black pepper
• 1/4 tsp crushed red pepper flakes (optional)

How to Make this

1. Drain and rinse four 15 ounce cans mixed beans really well, then spread them on a towel or paper towel to dry a bit and dump into a big bowl.

2. Prep the veg: halve 1 pint cherry tomatoes, dice 1 medium English cucumber (about 2 cups), finely chop 1 small red onion (about 1/2 cup), dice 1 medium red or yellow bell pepper, halve 1/2 cup pitted Kalamata olives and roughly chop 1/2 cup fresh parsley and 1 to 2 tablespoons fresh oregano or measure 1 teaspoon dried.

3. Make the dressing: in a jar or small bowl whisk or shake together 3/4 cup extra virgin olive oil, 3 tablespoons red wine vinegar, juice of 1 lemon about 2 tablespoons, 1 to 2 cloves minced garlic, 1 teaspoon Dijon mustard, 1 teaspoon honey or a pinch of sugar if you want, 1 to 1 1/2 teaspoons kosher salt, 1/2 teaspoon freshly ground black pepper and 1/4 teaspoon crushed red pepper flakes if using. Taste and tweak salt or acid, dont be shy.

4. Add the chopped veg and parsley to the bowl with the beans then pour the dressing over everything.

5. Gently toss to combine, using a spatula or big spoon, try not to smash the beans but make sure dressing coats everything.

6. Fold in 3/4 cup crumbled feta and the halved Kalamata olives so the cheese stays a bit chunky and salty pockets show up.

7. Let the salad rest in the fridge at least 30 minutes so the flavors marry, overnight is even better, then taste and adjust salt lemon or olive oil if needed.

8. Serve cold or at room temperature, drizzle extra olive oil or sprinkle extra parsley or red pepper flakes if you like, and store leftovers in an airtight container for up to three to four days adding a splash of olive oil or lemon before serving if it seems dry.

Equipment Needed

1. Large colander to drain and rinse the canned beans
2. Big mixing bowl for tossing everything together
3. Cutting board
4. Sharp chef’s knife (or a good all purpose knife)
5. Measuring cups and spoons
6. Small jar with lid or a small bowl plus a whisk for the dressing (shake or whisk, your choice)
7. Spatula or large spoon to gently toss, try not to smash the beans
8. Kitchen towel or paper towels to pat the beans a bit dry
9. Airtight container for storing leftovers, and a can opener if your cans need one

FAQ

Mediterranean Dense Bean Salad (Viral TikTok Recipe) Substitutions and Variations

• Mixed beans: swap the 4 cans for 3 cups cooked dried mixed beans, or use 4 cans of a single type (all chickpeas or all cannellini) for a smoother vibe, or try 3 cups cooked brown/green lentils for a firmer, meatier bite.
• Feta cheese: use crumbled goat cheese or ricotta salata for similar tang, or cube and pan-sear halloumi for chew, or use firm marinated tofu for a dairy free option — expect it to be less salty.
• Kalamata olives: replace with Castelvetrano or green olives for a milder, buttery flavor, or use capers for little briny pops (cut added salt if you choose capers).
• Extra virgin olive oil: use avocado oil or grapeseed oil if you want a neutral taste, or make it creamier with 1/4 cup olive oil plus 2 tbsp tahini — the dressing will be richer and thicker so taste and adjust lemon/vinegar.

Pro Tips

– Dry the beans really well after rinsing. Lay them on a clean towel and pat them; if theyre still wet the dressing gets watery and everything turns soggy. If you want a little texture, pan-roast a cup of beans in a hot skillet with a splash of olive oil and a pinch of smoked paprika until golden and add on top just before serving.

– Taste and tweak the seasoning at the end, not the start. Feta and olives bring a lot of salt so hold back on the dressing salt until the salad has rested. Add acid little by little, then adjust with salt or a touch more honey if it tastes too sharp.

– Keep crunchy stuff crunchy. Seed the cucumber or scoop out the watery center before dicing, and toss the cucumber in at the last minute if you need the salad to sit for hours. Also add most of the feta at the end so you get salty pockets instead of everything turning mushy.

– Let it sit in the fridge at least 30 minutes, preferably overnight. Flavors marry overnight, but before serving taste again and add a splash of lemon or olive oil if it seems dull or dry.