How should I store this salad?

You can store it in a large glass bowl with lid or portion it out into individual airtight containers to meal prep for lunches.

How can I make this vegetarian?

For plant-based diets, omit the chicken and salami. Feel free to add another can of beans and/or edamame or tofu for more a more protein-rich vegetarian salad.

How much protein and fiber does this meal have?

There is a whopping 37 grams of protein and 11 grams of fiber per serving!

Can I use a different type of beans?

Absolutely! I like the mild, versatile flavor of white beans and chick peas but use whatever types of beans you have on hand (pinto beans, black beans, red kidney beans, etc).

How should I serve this bean salad?

Serve It straight up, with tortilla chips, or I think it is absolutely delicious wrapped in a tortilla as an Italian wrap 😋

The Viral Mediterranean Dense Bean Salad (Meal Prep Friendly)

Name: Viral Dense Bean Salad Recipe (Meal Prep Friendly)
Prep time: 15 min
Cook time: PT-492328H30M44S
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 can chickpeas, drained and rinsed; 1 can white 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; 1/4 red onion, chopped; 1/2 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; 1/2 bunch fresh parsley, finely chopped; pinches of salt, pepper, Italian seasoning and/or red pepper flakes, if desired; 1/3 cup extra virgin olive oil; 1/4 cup red wine vinegar; 1/4 cup sun-dried tomatoes in olive oil, roughly chopped; 2 cloves garlic, roughly chopped; 1 1/2 tablespoons honey; 1 teaspoon dried oregano; 1/2 teaspoon kosher salt; 1/2 teaspoon black pepper; 1/2 cup water

Description

This Mediterranean dense bean salad features fiber-rich beans, fresh vegetables, convenient protein, and a zesty vinaigrette for a flavorful, satisfying meal.

Ingredients

Units Scale

Dense Bean Salad:

1 can chickpeas, drained and rinsed
1 can white 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
1/4 red onion, chopped
1/2 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
1/2 bunch fresh parsley, finely chopped
pinches of salt, pepper, Italian seasoning and/or red pepper flakes, if desired

Sun-Dried Tomato Vinaigrette:

1/3 cup extra virgin olive oil
1/4 cup red wine vinegar
1/4 cup sun-dried tomatoes in olive oil, roughly chopped
2 cloves garlic, roughly chopped
1 1/2 tablespoons honey
1 teaspoon dried oregano
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 cup water

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Instructions

Combine all of the sun-dried tomato vinaigrette ingredients in a small blender or small food processor. Start with ¼ cup water, you will likely need the additional ¼ cup water but start conservatively and adjust the consistency to your preference.
Blend on high for 20-30 seconds until the dressing is creamy and emulsified. Adjust the consistency with the additional water, until your desired consistency is achieved. Taste and season with an extra pinch of salt, pepper, honey or vinegar, if needed.
In a large bowl add chickpeas, cannellini beans, tomatoes, peppers, cucumber, red onion, chicken, salami, cheeses and parsley. Add ¾ of the dressing and toss everything to combine. Taste and season with pinches of salt, pepper, Italian seasoning and red pepper flakes, per your taste. I like to serve with an extra drizzle of dressing and extra fresh herbs like parsley or basil. Muah! So fresh, nutritious and DENSE 😏 Excuse me while I go have a bowl for lunch because it’s already prepped and ready to go in my fridge!!

Notes

Store in airtight containers for up to 5 days.

Other dressings that taste incredible with this salad include the white balsamic vinaigrette or Parmesan vinaigrette.

Refer to above blog post for tips, variation ideas and answers to frequently asked questions.

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Nutrition

Serving Size: 1/4 recipe
Calories: 512
Sugar: 13.9 g
Sodium: 1611.5 mg
Fat: 21.9 g
Carbohydrates: 43.3 g
Fiber: 10.9 g
Protein: 37.2 g
Cholesterol: 57 mg