Colourful.
Wholesome.
Viral?
Look, it’s not each day that an overtly veg-friendly recipe goes viral on TikTok, however dense vegan salad recipes are making all of the rounds on social media, and I had to partake! And for good motive: regarded as kicked off by the TikTok creator Violet Witchel (aka, dense bean salad woman), this nutritious dense bean salad is filled with plant-based protein, is a superb supply of fiber, and implausible for meal prep. It’s not exhausting to see why so many have hopped on the dense bean salad development, and I shall be no exception! However after all, I had so as to add my “Korean twist” to this viral TikTok recipe–therefore, the Korean BBQ dressing!
So, with out additional ado, let’s get into it!
Disclaimer: A number of the hyperlinks on this submit could also be affiliate hyperlinks for merchandise I take advantage of and love. When you make a purchase order after clicking a type of hyperlinks, I’ll earn a small affiliate fee, maybe sufficient to purchase some additional gochujang or gochugaru 🙂
What Is Dense Bean Salad?
As you’ll have picked up, a dense bean salad is a salad made up primarily of beans. Why the phrase “dense” in entrance of it? On this case, the phrase “dense” refers to “nutritionally dense,” due to the lean protein and fiber within the dish. The phrase dense may additionally discuss with the truth that in contrast to the normal salad, these dense bean salads sometimes don’t embrace leafy greens, which makes the dish not solely nice for intestine well being, however texturally dense.
The dense bean salad recipes going viral on TikTok often comprise garbanzo beans, white beans, black beans, cucumber, crimson bell pepper, crimson onion, contemporary herbs, some form of cheese (e.g., feta cheese) and a dressing product of olive oil and lemon juice or balsamic vinegar. I’ve additionally seen variations together with kalamata olives or inexperienced olives (which I like), in addition to cherry tomatoes or grape tomatoes. As you possibly can see, that is an inherently veg-friendly recipe (although some variations embrace deli meat).
The concept right here is actually to throw a few of your favourite components into a big bowl and name it a salad! A minimum of that’s the best way I considered it, which is why this dense bean salad shall be a Korean BBQ dense bean salad. As a result of Korean BBQ is really certainly one of my favourite issues on this planet and there’s no motive we will’t make that vegan!
Key Components and Notes on Substitutions for Korean BBQ Dense Bean Salad.
As you’ll see, this Korean BBQ dense bean salad consists of pretty easy components, most of which you’ll supply from any good grocery retailer. There are a pair exceptions (although, to be sincere, I’ve seen all of those at even Western grocery shops), so let’s undergo a few of the key components particularly:
Korean BBQ Sauce/Marinade.
As you might need guessed from the title of this recipe, this Korean BBQ dense bean salad consists of Korean BBQ sauce or marinade (the labels can say both–they’re often the identical factor). Now after all, if in case you have a few of my home made Korean BBQ sauce available, you’re in luck! You’ll be able to cross that off from the grocery checklist! However in any other case, you possibly can often discover Korean BBQ marinade/sauce even at Western model grocery shops lately.
Take into accout, nevertheless, that store-bought Korean BBQ sauce is never gluten-free. You’ll be able to, after all, make my recipe gluten-free through the use of gluten-free soy sauce. You may as well order gluten-free Korean BBQ sauce on-line. When you can’t get your palms on Korean BBQ sauce, it’s also possible to use Teriyaki sauce (which has an analogous taste profile and texture), although you would need to name this salad a Teriyaki dense bean salad as an alternative!
Ssamjang.
Ssamjang refers back to the paste you set in your lettuce wrap collectively along with your morsel of Korean BBQ’d protein whenever you go to your favourite Korean BBQ joint. It’s a mixture of gochujang and doenjang and ganjang (all of the jangs!) and it carries a really pungent, savory taste. It’s designed to chop by means of the wealthy fattiness of the meat. Right here, I feel it does an important job of doing the identical factor with the “denseness” of the beans! 🙂
Yow will discover ssamjang at some Western model grocery shops, however often, you’ll have to move over to at the least an Asian market, if not a Korean grocery retailer. You’ll be able to, after all, additionally buy it on-line. Notice that some variations comprise peanuts and/or fish sauce, so make sure you test the labels! Furthermore, I haven’t but been capable of finding a gluten-free model, so try the substitutions within the subsequent paragraph in case you’re gluten-intolerant.
For substitutions, you possibly can substitute gochujang and/or doenjang (or a mixture of each). Hopefully, by now, you’re accustomed to the gluten-free variations of each of those (gochujang and doenjang).
The Beans.
In considering of the kind of bean I wished represented, I truthfully simply went with what I like:
- Black beans
- White beans
- Crimson kidney beans
Fact be instructed, if they’d cannellini beans, I might have gone with these. When you like pinto beans, use these! When you like inexperienced beans, add these! I used canned beans for this dense bean salad recipe, however you possibly can, after all, use home made cooked beans. If you’re utilizing canned beans like me, although, be sure to present them a superb rinse, to forestall having an overly-soggy dense bean salad.
Shiitake Mushrooms.
Shiitake mushrooms are a giant a part of braised Korean BBQ quick ribs, and due to this fact, I’m together with them on this Korean BBQ dense bean salad! I wish to slice them up actually thinly after which dry roast them, which provides them an important chewy texture. When you don’t have or like shiitake mushrooms, you possibly can, after all, substitute with no matter mushroom you want. I do suppose mushrooms add an important earthiness to this salad that pairs so nicely with the tartness of the Korean BBQ dressing and the denseness of the beans.
Greens.
I do know that is referred to as a dense bean salad, however this recipe packs a ton of contemporary greens, too! Along with the beans, I embrace:
- Cucumber
- Crimson bell pepper
- Crimson onion
- Scallion greens
By way of substitutions, give attention to issues that replicate the feel and taste. For instance, if you happen to don’t like cucumber, go along with zucchini. When you can’t stand crimson bell pepper, use a candy pepper or, if you’d like a spicy kick, finely diced jalapeno! When you don’t like crimson onions, use a candy onion. When you hate scallion greens, use chives.
Rice.
Okay, what’s a Korean meal with out rice? Not a Korean meal (until they’re noodles)! I wished to offer additional texture and crunchiness to this dense bean salad and determined this is able to be the right alternative to include one other viral craze–crispy rice salad! And man, did it work out AMAZING!! Simply take some cooked rice (day outdated, ideally), coat it with some additional virgin olive oil, and bake it within the oven for about 12 minutes and you bought your self the right crispy addition to this dense bean salad!
Pine Nuts.
When you’ve had Korean braised quick ribs, then you recognize that pine nuts are often thrown into the combo. I assumed they might be a stunning homage on this dense bean salad and I even included a tablespoon within the dressing (to make it somewhat creamy and wealthy). When you don’t like or have pine nuts, you possibly can substitute with sunflower seeds, peanuts, walnuts, or cashews.
Rice Vinegar.
There’s often a little bit of rice vinegar (or different acid) already within the Korean BBQ marinade or sauce, however I wish to skinny out the sauce with somewhat additional rice vinegar to make it extra of a dressing consistency. When you don’t have rice vinegar, be happy to make use of no matter vinegar you’ve gotten available or perhaps a squeeze of lemon juice.
Step-by-Step Directions for Making KOrean BBQ Dense Bean SAlad Recipe.
Preheat your oven to 450° F. In a small bowl, combine collectively additional virgin olive oil and rice, utilizing your palms, till the rice kernels are evenly coated. Unfold the rice on a baking sheet, declumping as a lot as attainable. Unfold the sliced shiitake mushrooms and black beans on separate baking sheets, ensuring to not crowd the sheets (I ended up utilizing 3 baking sheets, in complete, however you’ll have larger baking sheets than I do!). Sprinkle every of the trays with salt and black pepper.
Bake the beans and mushrooms for about 10 minutes (till the beans begin bursting and the shiitake mushrooms begin browning). The rice would require a bit extra time to crisp–roughly 12 to fifteen minutes, relying on how nicely you declumped them–they are going to be golden brown.
Mix the Korean BBQ sauce, ssamjang, rice vinegar, 1 tablespoon of pine nuts, sesame oil, and black pepper till easy. Put aside till salad is assembled.
Add the roasted black beans, crimson kidney beans, white beans, roasted mushrooms, cucumbers, bell pepper, crimson onion, scallion greens, crispy rice, and remaining pine nuts. Pour the dressing (reserving a pair tablespoons) and toss the contents till well-combined and evenly coated. Style and add extra dressing, as mandatory. Season with black pepper and sprinkle with toasted sesame seeds.
Often Requested Questions.
Are you able to make this Korean BBQ dense bean salad gluten-free?
So as to make this Korean BBQ dense bean salad gluten-free, you have to to make use of gluten-free Korean BBQ sauce and a gluten-free substitute for ssamjang. Take a look at the Key Components and Substitutions part above for suggestions.
Is dense bean salad good for you?
Sure! Chock stuffed with plant protein and tons of fiber, however with zero ldl cholesterol, dense bean salad is a superb possibility for these taking note of coronary heart well being and the avoidance of persistent diseases.
How do I retailer leftovers of my dense bean salad?
Leftovers of your dense bean salad must be positioned in an hermetic container and saved within the fridge. Your salad must be good for as much as 3 days, earlier than issues begin getting mushy.
Do I would like to make use of vegan steak for this jjajangmyeon recipe?
Nope! You’ll be able to substitute with tofu or shiitake mushrooms!
Need Extra Nice Salads?
I received you. Take a look at the next:
Recipe Card.
Korean BBQ Dense Bean Salad.
A beautiful, nutritious, and hearty salad that packs a punch!
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Preheat your oven to 450° F. In a small bowl, combine collectively additional virgin olive oil and rice, utilizing your palms, till the rice kernels are evenly coated. Unfold the rice on a baking sheet, declumping as a lot as attainable. Unfold the sliced shiitake mushrooms and black beans on separate baking sheets, ensuring to not crowd the sheets (I ended up utilizing 3 baking sheets, in complete, however you’ll have larger baking sheets than I do!). Sprinkle every of the trays with salt and black pepper.Bake the beans and mushrooms for about 10 minutes (till the beans begin bursting and the shiitake mushrooms begin browning). The rice would require a bit extra time to crisp–roughly 12 to fifteen minutes, relying on how nicely you declumped them–they are going to be golden brown.
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Mix the Korean BBQ sauce, ssamjang, rice vinegar, 1 tablespoon of pine nuts, sesame oil, and black pepper till easy. Put aside till salad is assembled.
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Add the roasted black beans, crimson kidney beans, white beans, roasted mushrooms, cucumbers, bell pepper, crimson onion, scallion greens, crispy rice, and remaining pine nuts to a big bowl. Pour the dressing (reserving a pair tablespoons) and toss the contents till well-combined and evenly coated. Style and add extra dressing, as mandatory. Season with black pepper and sprinkle with toasted sesame seeds.
- Be certain that to take a look at the Key Components and Substitutions part earlier than inquiring about substitutions! 🙂
- Be certain that to cut your veggies so they’re roughly the identical dimension because the beans. This can present for a greater mouthfeel in your dense bean salad.
- When you desire to have crispy mushrooms over chewy ones, drizzle them with somewhat olive oil as an alternative of dry roasting them.
- I wish to “pre-dress” my salad with a portion of my dressing to ensure to not overgown my salad (a mistake I’ve made usually).
Energy: 263kcalCarbohydrates: 38gProtein: 12gFats: 8gSaturated Fats: 1gPolyunsaturated Fats: 3gMonounsaturated Fats: 3gSodium: 674mgPotassium: 647mgFiber: 9gSugar: 7gVitamin A: 347IUVitamin C: 15mgCalcium: 71mgIron: 4mg
Notice: Dietary info is offered in your comfort. It ought to solely be thought of an estimate that may fluctuate significantly relying on a mess of things (e.g. additions, subtractions, quantity and sort of oil used, and so on.)
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