Mediterranean Dense Bean Salad (View Print Version)

Hearty bean mix combined with salami, olives, and fresh herbs in a bright Mediterranean-style salad.

# What You'll Need:

→ Beans & Legumes

01 - 1 can (15 oz) cannellini beans, drained and rinsed
02 - 1 can (15 oz) chickpeas, drained and rinsed
03 - 1 can (15 oz) kidney beans, drained and rinsed

→ Meats & Proteins

04 - 4 oz dry-cured salami, diced

→ Vegetables

05 - 1 small red onion, finely diced
06 - 1 medium cucumber, diced
07 - 1 red bell pepper, diced
08 - 1 cup cherry tomatoes, halved
09 - ½ cup pitted Kalamata olives, sliced
10 - 2 tablespoons capers, drained
11 - ¼ cup fresh parsley, chopped
12 - 2 tablespoons fresh basil, sliced

→ Dressing

13 - 4 tablespoons extra-virgin olive oil
14 - 2 tablespoons red wine vinegar
15 - 1 teaspoon Dijon mustard
16 - ½ teaspoon dried oregano
17 - ½ teaspoon sea salt, plus more to taste
18 - ¼ teaspoon cracked black pepper
19 - 1 clove garlic, minced

# Method:

01 - In a large bowl, mix the cannellini beans, chickpeas, and kidney beans until well combined.
02 - Incorporate the diced salami, red onion, cucumber, red bell pepper, cherry tomatoes, Kalamata olives, and capers into the bean mixture.
03 - Sprinkle chopped parsley and sliced basil over the mixture and gently fold together.
04 - Whisk together extra-virgin olive oil, red wine vinegar, Dijon mustard, dried oregano, sea salt, cracked black pepper, and minced garlic in a small bowl or jar until emulsified.
05 - Pour the dressing over the ingredients and toss gently to ensure even coating.
06 - Taste the salad and adjust seasoning with additional salt or pepper as needed.
07 - Optionally refrigerate for 30 minutes to allow flavors to meld before serving.

# Expert Advice:

01 -
  • It's a complete meal hiding inside a salad, with enough protein to actually keep you satisfied.
  • Zero cooking required, which means you can make it in your underwear on a hot day and nobody needs to know.
  • It tastes even better the next day, so meal prep suddenly becomes effortless.
02 -
  • Drain and rinse your canned beans thoroughly or the starchy liquid will turn your salad into something closer to bean soup.
  • Add the fresh herbs at the very end—if you toss them in early they'll bruise and turn dark, losing that bright alive quality.
03 -
  • Make the dressing in a jar, seal it, and shake it vigorously—you'll get better emulsion and the garlic will distribute evenly.
  • If the salad sits for hours, the beans will soften and become almost creamy, which some people love and others find mushy; taste it and adjust seasoning before serving because flavors mellow over time.
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