Description
This Dense Bean Salad with Sun-Dried Tomato Vinaigrette is a fresh, nutritious, and protein-packed meal perfect for a quick lunch or light dinner. Combining hearty beans, colorful vegetables, quality proteins like chicken and salami, and flavorful cheeses, all tossed in a zesty sun-dried tomato vinaigrette, this salad offers a delicious balance of textures and flavors. Ready in just 15 minutes, it stores well for up to 5 days, making it an ideal meal prep option.
Ingredients
Scale
Salad Ingredients
- 1 can chickpeas, drained and rinsed
- 1 can cannellini beans, drained and rinsed
- 10 oz grape or cherry tomatoes, quartered
- 2 sweet bell peppers, chopped
- 1 medium cucumber, seeds scraped out and cubed
- ¼ red onion, chopped
- ½ lb cooked chicken (rotisserie or deli), cubed/chopped
- 2 oz uncured salami, sliced or cubed
- 4 oz mozzarella pearls
- 2 oz sharp white cheddar, cubed
- ½ bunch fresh parsley, finely chopped
Dressing Options
- Sun-dried tomato vinaigrette OR
- White balsamic vinaigrette OR
- Parmesan vinaigrette
Seasonings
- Pinches of salt, pepper, Italian seasoning and/or red pepper flakes, if desired
Instructions
- Prepare the Dressing: Blend your dressing of choice thoroughly. The sun-dried tomato vinaigrette is recommended and pictured here, but white balsamic or Parmesan vinaigrettes also pair excellently with this salad.
- Combine Salad Ingredients: In a large bowl, add the chickpeas, cannellini beans, quartered tomatoes, chopped bell peppers, cubed cucumber, chopped red onion, cubed chicken, salami, mozzarella pearls, white cheddar cubes, and finely chopped parsley.
- Toss with Dressing: Pour in three-quarters of your prepared vinaigrette and toss the salad gently but thoroughly to combine all ingredients evenly.
- Season to Taste: Taste the salad and adjust the seasoning by adding pinches of salt, pepper, Italian seasoning, and/or red pepper flakes according to your preference.
- Serve and Garnish: Serve the salad with an extra drizzle of dressing and garnish with additional fresh herbs like parsley or basil for enhanced freshness and flavor.
- Storage: Store any leftovers in airtight containers in the refrigerator for up to 5 days, making it perfect for meal prepping.
Notes
- Nutrition superstar beans provide a high-fiber, protein-rich base combined with a colorful variety of fresh vegetables and quality proteins.
- The salad is extremely versatile – feel free to swap proteins or use your preferred vinaigrette.
- Perfect for meal prep, this salad maintains its freshness and flavor for several days refrigerated.
- You can add extra herbs or red pepper flakes to adjust the flavor profile as desired.
Nutrition
- Serving Size: 1/4 recipe
- Calories: 512
- Sugar: 13.9 g
- Sodium: 1611.5 mg
- Fat: 21.9 g
- Saturated Fat: 5.9 g
- Unsaturated Fat: approximately 15.8 g
- Trans Fat: 0.2 g
- Carbohydrates: 43.3 g
- Fiber: 10.9 g
- Protein: 37.2 g
- Cholesterol: 57 mg
