Description
This Dense White Bean and Chickpea Salad with Sun-dried Tomatoes is a hearty, protein-packed Mediterranean-inspired dish perfect for a nutritious lunch or side. Featuring creamy white kidney beans, tender chickpeas, crunchy bell peppers, and tangy sun-dried tomatoes, all tossed in a zesty homemade Italian dressing, this salad is flavorful, filling, and easy to prepare.
Ingredients
Scale
For the Dense Bean Salad:
- 1 19 oz. can white kidney beans, drained and rinsed
- 1 19 oz. can chickpeas, drained and rinsed
- 1 medium yellow bell pepper, diced
- 1 small red onion, diced
- 1/2 cup grape tomatoes, diced
- 1/2 large cucumber, diced
- 1/2 cup flat leaf parsley, finely chopped
- 1/2 cup sun-dried tomatoes, in oil, finely chopped
- 1/4 cup marinated artichoke hearts, finely chopped
- 1/3 cup feta cheese, crumbled
For the Italian Dressing:
- 1/2 batch Healthy Italian Dressing (typically made with olive oil, vinegar, garlic, herbs, salt, and pepper)
Instructions
- Prepare the Salad Ingredients: Drain and rinse the canned white kidney beans and chickpeas thoroughly. Dice the yellow bell pepper, red onion, grape tomatoes, and cucumber into small, uniform pieces. Finely chop the flat leaf parsley, sun-dried tomatoes, and marinated artichoke hearts. Crumble the feta cheese and set all aside.
- Combine Salad Ingredients: In a large mixing bowl, add the prepared beans, chickpeas, diced vegetables, parsley, sun-dried tomatoes, artichoke hearts, and crumbled feta cheese. This forms the base of the dense bean salad.
- Make the Italian Dressing: In a separate bowl or mason jar, whisk together the ingredients for the Healthy Italian Dressing—commonly a combination of olive oil, vinegar (such as red wine or balsamic), garlic, Italian herbs (like oregano and basil), salt, and pepper. Adjust seasoning to taste.
- Dress the Salad: Pour the prepared Italian dressing over the combined salad ingredients. Toss gently but thoroughly to ensure all components are evenly coated with the flavorful dressing.
- Serve and Enjoy: The salad can be served immediately for fresh, vibrant flavors or chilled briefly to meld the tastes further. Perfect as a standalone meal or a side dish.
Notes
- For best flavor, use sun-dried tomatoes packed in oil.
- The salad can be made ahead and stored in the refrigerator for up to 2 days.
- You can substitute feta cheese with a vegan cheese option to make it dairy-free.
- Adjust salt in the dressing as feta and artichokes can add saltiness.
- Add fresh lemon juice to the dressing for extra brightness if desired.
- Healthier Italian dressing can be made by reducing oil quantity or using a light vinaigrette base.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: white bean salad, chickpea salad, sun-dried tomatoes, Mediterranean salad, vegetarian salad, healthy salad, bean salad recipe
