Description
A hearty and nutritious Dense Bean Salad featuring a mix of beans, fresh vegetables, quality proteins, and a flavorful sun-dried tomato vinaigrette. This salad is perfect for meal prep or a quick, satisfying lunch with a dense, protein-packed punch.
Ingredients
Scale
Beans and Vegetables
- 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
Proteins and Cheese
- 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
Herbs and Seasoning
- ½ bunch fresh parsley, finely chopped
- Pinches of salt, pepper, Italian seasoning, and/or red pepper flakes, if desired
Dressing
- Sun-dried tomato vinaigrette OR white balsamic vinaigrette OR Parmesan vinaigrette (quantity as needed, about ¾ cup for tossing plus extra for serving)
Instructions
- Prepare the Dressing: Blend your choice of vinaigrette dressing. The sun-dried tomato vinaigrette is highly recommended, but white balsamic or Parmesan vinaigrettes work excellently too.
- Combine Ingredients: In a large bowl, add chickpeas, cannellini beans, quartered tomatoes, chopped bell peppers, cubed cucumber, chopped red onion, cubed chicken, sliced salami, mozzarella pearls, white cheddar, and chopped parsley.
- Toss Salad: Pour about ¾ of the prepared dressing over the salad ingredients and toss thoroughly to combine all flavors evenly.
- Season to Taste: Taste the salad and adjust seasoning with pinches of salt, pepper, Italian seasoning, and red pepper flakes according to your preference.
- Serve and Garnish: Serve with an additional drizzle of dressing and extra fresh herbs such as parsley or basil for a fresh finish.
- Store: Store leftovers in airtight containers. The salad keeps well for up to 5 days in the refrigerator, making it an excellent option for meal prep lunches.
Notes
- Nutrition superstar beans provide protein and fiber, complemented by a vibrant mix of fresh vegetables.
- Quality proteins like chicken and salami add richness and variety to the salad.
- The vinaigrette options allow flexibility to customize flavors to your liking.
- This salad is ideal for prepping ahead and enjoying quick, nutritious meals during the week.
Nutrition
- Serving Size: 1/4 recipe
- Calories: 512
- Sugar: 13.9 g
- Sodium: 1612 mg
- Fat: 21.9 g
- Saturated Fat: 5.9 g
- Unsaturated Fat: 15.8 g
- Trans Fat: 0.2 g
- Carbohydrates: 43.3 g
- Fiber: 10.9 g
- Protein: 37.2 g
- Cholesterol: 57 mg
