Mediterranean Dense Bean Salad (Printable View)

A protein-packed Mediterranean salad featuring beans, salami, olives, fresh herbs, and a tangy dressing.

# Ingredient List:

→ Beans & Legumes

01 - 1 can (15 oz) cannellini beans, drained and rinsed
02 - 1 can (15 oz) chickpeas, drained and rinsed
03 - 1 can (15 oz) kidney beans, drained and rinsed

→ Meats & Proteins

04 - 4 oz dry-cured salami, diced

→ Vegetables

05 - 1 small red onion, finely diced
06 - 1 medium cucumber, diced
07 - 1 red bell pepper, diced
08 - 1 cup cherry tomatoes, halved
09 - ½ cup pitted Kalamata olives, sliced
10 - 2 tbsp capers, drained
11 - ¼ cup fresh parsley, chopped
12 - 2 tbsp fresh basil, sliced

→ Dressing

13 - 4 tbsp extra-virgin olive oil
14 - 2 tbsp red wine vinegar
15 - 1 tsp Dijon mustard
16 - ½ tsp dried oregano
17 - ½ tsp sea salt, plus more to taste
18 - ¼ tsp cracked black pepper
19 - 1 clove garlic, minced

# How to Make:

01 - In a large bowl, mix the cannellini beans, chickpeas, and kidney beans.
02 - Incorporate the diced salami, red onion, cucumber, red bell pepper, cherry tomatoes, Kalamata olives, and capers into the bowl.
03 - Sprinkle the chopped parsley and sliced basil over the mixture.
04 - In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, dried oregano, sea salt, cracked black pepper, and minced garlic until fully emulsified.
05 - Pour the dressing over the salad mixture and toss gently until evenly coated.
06 - Taste and add additional salt or pepper if needed.
07 - Optionally refrigerate for 30 minutes to allow flavors to meld.

# Expert Tips:

01 -
  • It tastes better the next day, which means lunch is already handled without any extra effort.
  • You get that satisfying fullness from all the protein and fiber without feeling heavy or sluggish afterward.
  • Every bite has a different texture, crunchy, creamy, briny, so it never gets boring halfway through the bowl.
02 -
  • Do not overdress it all at once, you can always add more dressing but you cannot take it back once it is soupy.
  • If the salad sits overnight, the beans will soak up the dressing, so refresh it with a drizzle of olive oil and vinegar before serving.
03 -
  • Let the dressing sit for five minutes before pouring it on, the garlic mellows and the flavors marry.
  • If you want extra richness, toss in a handful of crumbled feta or shaved Parmesan right before serving.
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