Italian Bean Salad

This Italian Bean Salad is a delicious and protein-packed dish featuring white beans, chickpeas, fresh veggies, and a homemade dressing.

Why You’ll Love This Recipe

• High in Protein & Fibre – Thanks to the beans and chickpeas, this salad is both filling and nutritious.
• Easy to Make – Simple ingredients and quick prep make this a go-to dish.
• Great for Meal Prep – Tastes even better after chilling, making it a perfect make-ahead option.
• Customizable – Add extra veggies, cheese, or meats to suit your taste.

Ingredients You’ll Need

For the Dressing:

• ¼ cup olive oil
• ¼ cup red wine vinegar
• 1 teaspoon oregano
• 1 teaspoon dried basil leaves
• ¼ teaspoon red pepper flakes
• Salt and pepper to taste
• 3 cloves garlic, minced

For the Salad:

• 1 can white beans, drained and rinsed
• 1 can chickpeas, drained and rinsed
• ¼ cup chopped parsley
• 1 bell pepper, chopped
• ¼ cup chopped red onion
• 1 cup cubed cucumber
• ½ cup chopped salami (can do more)
• Bocconcini cheese (optional)

How to Make Italian Bean Salad

1. Prepare the Dressing – In a small bowl or jar, whisk together olive oil, red wine vinegar, oregano, basil, red pepper flakes, salt, pepper, and minced garlic.

2. Assemble the Salad – In a large mixing bowl, combine white beans, chickpeas, parsley, bell pepper, red pepper, cucumber, and salami

3. Mix & Chill – Pour the dressing over the salad and toss until well combined. Cover and refrigerate for at least a couple of hours for the best flavour.

4. Serve & Enjoy – Serve with your favourite crackers, or as a side dish to complement your meal.

Storage Tips

• Store in an airtight container in the fridge for up to 5 days.
• Flavours deepen over time, making this salad even tastier the next day!

Substitutions & Variations

• Swap chickpeas or white beans for kidney beans or black beans.
• Use feta cheese instead of bocconcini for a tangier taste.
• Make it vegetarian by skipping the salami or replacing it with sun-dried tomatoes.
• Add extra crunch with chopped celery or pumpkin seeds

FAQs

Final Thoughts

This Italian Bean Salad is a flavourful, high-protein dish that’s easy to make and perfect for meal prep. With fresh ingredients and a zesty dressing, it’s a crowd-pleaser that works as a side, snack, or even a light meal. Try it out and enjoy a nutritious, satisfying dish!

More Healthy Recipes

1. Nut-Free Pesto
2. Sheet Pan Pancakes From Mix
3. Peanut Butter Yogurt Dip

Recipe

Italian Bean Salad

Juliana Crimi, RD, MHSc

This Italian Bean Salad is a delicious and protein-packed dish featuring white beans, chickpeas, fresh veggies, and a tangy homemade dressing. Perfect as a side dish, snack, or served with crackers!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 15 minutes mins

Course lunch

Servings 8 Servings

Equipment

• Mixing bowl
• Measuring cups and spoons

Ingredients

  

Dressing:

• ¼ cup Olive oil
• ¼ cup Red wing vinegar
• 1 teaspoon Oregano
• 1 teaspoon Dried basil leaves
• ¼ teaspoon Red pepper falkes
• 3 Garlic cloves Minced
• Salt and pepper to taste

Salad:

• 1 can White beans
• 1 Can Chickpeas
• ¼ cup Chopped parsley
• 1 Bell pepper
• ¼ cup Cubed cucumber
• ½ cup Chopped salami can add more
• Bocconcini cheese optional

Instructions

 

• Prepare the Dressing – In a small bowl or jar, whisk together olive oil, red wine vinegar, oregano, basil, red pepper flakes, salt, pepper, and minced garlic.
• Assemble the Salad – In a large mixing bowl, combine white beans, chickpeas, parsley, bell pepper, red pepper, cucumber, and salami (if using).
• Mix & Chill – Pour the dressing over the salad and toss until well combined. Cover and refrigerate for at least a couple of hours for the best flavour.
• Serve & Enjoy – Serve chilled with your favourite crackers, or as a side dish to complement your meal.

Notes

Storage Tips

• Store in an airtight container in the fridge for up to 5 days.
• Flavours deepen over time, making this salad even tastier the next day!

Keyword beans, salad, yum