Description
A vibrant and nutrient-packed Dense Bean Salad loaded with chickpeas, cannellini beans, fresh vegetables, cooked chicken, salami, and a blend of mozzarella and sharp white cheddar cheeses. Tossed in a flavorful sun-dried tomato vinaigrette, this salad offers a perfect balance of protein, fiber, and fresh garden flavors, making it a hearty and wholesome meal that’s quick to prepare and perfect for meal prep.
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 (optional)
- Pinches of salt, pepper, Italian seasoning, and/or red pepper flakes
Instructions
- Prepare the Dressing: Blend your choice of dressing; the sun-dried tomato vinaigrette is pictured, but white balsamic or Parmesan vinaigrettes work wonderfully as well.
- Combine Salad Ingredients: In a large bowl, add chickpeas, cannellini beans, quartered tomatoes, chopped bell peppers, cubed cucumber, chopped red onion, cubed chicken, salami, mozzarella pearls, sharp white cheddar cubes, and finely chopped parsley.
- Toss with Dressing: Pour ¾ of the prepared dressing over the salad ingredients and toss gently but thoroughly to combine all flavors evenly.
- Season to Taste: Taste the salad and add pinches of salt, pepper, Italian seasoning, and red pepper flakes according to your preference.
- Serve and Garnish: Serve with an extra drizzle of dressing and garnish with additional fresh parsley or basil for a fresh finish.
- Store Properly: Store leftovers in airtight containers in the refrigerator for up to 5 days, making it great for quick lunches or gatherings.
Notes
- This salad combines nutrition superstar beans with a rainbow of fresh vegetables, quality protein from chicken and salami, and creamy cheeses for a balanced dish.
- The choice of vinaigrette dressing can be varied to keep the flavor profile exciting and personalized.
- Perfect for meal prepping as it keeps well refrigerated and flavors meld beautifully over time.
- Adding herbs like parsley or basil enhances freshness and aroma.
Nutrition
- Serving Size: 1/4 recipe (approximately 1.5 cups)
- Calories: 512
- Sugar: 13.9 g
- Sodium: 1611.5 mg
- Fat: 21.9 g
- Saturated Fat: 5.9 g
- Unsaturated Fat: approximately 14 g
- Trans Fat: 0.2 g
- Carbohydrates: 43.3 g
- Fiber: 10.9 g
- Protein: 37.2 g
- Cholesterol: 57 mg
