Description
This Mediterranean-inspired Dense Bean Salad is loaded with white beans, chickpeas, vibrant veggies, smoked chicken, and a sun-dried tomato dressing. It’s rich in protein, fiber, and flavor — perfect for meal prep and easy lunches that last all week!
Ingredients
Scale
- 1 shallot, finely chopped
- 1 cup fresh parsley, chopped
- 2 bell peppers, diced (any color)
- 4 fresh basil leaves, chopped
- 2 cups cherry tomatoes, halved
- 1 cup smoked chipotle chicken, sliced
- 1 package turkey or beef pepperoni, sliced
- 1/2 cup marinated sun-dried tomatoes, chopped
- 1/2 cup artichoke hearts, chopped
- 1 can (15 oz) white beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup mini mozzarella balls (or vegan feta cheese)
- 3 tbsp sun-dried tomato oil (from the jar)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 3 tbsp apple cider vinegar or grape vinegar
- 1 tsp pizza seasoning (or Italian herb blend)
- 1/2 tsp sea salt (adjust to taste)
- 1/2 tsp Dijon mustard
Instructions
- Prep the Veggies: Finely chop shallots, parsley, basil, and bell peppers. Halve cherry tomatoes and chop artichokes and sun-dried tomatoes.
- Make the Dressing: In a bowl, whisk together sun-dried tomato oil, olive oil, garlic, vinegar, seasoning, salt, and mustard. Use a milk frother for a creamier texture.
- Assemble the Salad: In a large bowl, combine beans, tomatoes, peppers, herbs, mozzarella balls, chicken, and pepperoni. Pour the dressing over and toss gently to coat.
- Chill and Serve: Divide into containers. Refrigerate at least 2 hours to let the flavors meld. Tastes even better the next day!
Notes
Keep the dressing separate if storing for more than 3 days. You can make it vegetarian by omitting the meat and using vegan feta. Add extra fresh lemon zest or chopped dill before serving for brightness.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving (1/4 of total salad)
- Calories: 365
- Sugar: 5g
- Sodium: 520mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 21g
- Cholesterol: 30mg
Keywords: dense bean salad, chickpea salad, meal prep salad, protein salad, healthy lunch, Navy beans, garbanzo beans, vegan feta cheese, Red cabbage, white wine vinegar, bell peppers, avocado, Feta, dill, olive oil, lemon zest, persian cucumbers