Mediterranean Dense Bean Salad (Print Version)

A protein-rich salad combining beans, salami, olives, and Mediterranean herbs in a vibrant, fresh mix.

# Components:

→ 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 - 1/2 cup pitted Kalamata olives, sliced
10 - 2 tbsp capers, drained
11 - 1/4 cup fresh parsley, chopped
12 - 2 tbsp fresh basil, sliced

→ Dressing

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

# Directions:

01 - In a large bowl, combine the cannellini beans, chickpeas, and kidney beans.
02 - Add the diced salami, red onion, cucumber, red bell pepper, cherry tomatoes, olives, and capers to the beans.
03 - Sprinkle in the chopped parsley and basil, mixing gently.
04 - In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, oregano, salt, pepper, and minced garlic until emulsified.
05 - Pour the dressing over the salad ingredients and toss softly to blend all flavors evenly.
06 - Taste and adjust seasoning with additional salt or pepper if necessary.
07 - Refrigerate for 30 minutes before serving to allow flavors to meld, if desired.

# Expert Advice:

01 -
  • It tastes even better the next day when the dressing soaks into every bean and vegetable.
  • No cooking required means you can make this on the hottest days without heating up your kitchen.
  • One bowl feeds four people or gives you lunch for days, making meal prep feel less like a chore.
02 -
  • Rinsing canned beans thoroughly is non-negotiable—it removes the thick starchy liquid that makes everything gummy and dilutes your carefully balanced dressing.
  • If you add the fresh herbs too far ahead of serving, they'll wilt and turn dark, so wait until the last moment unless you prefer them that way.
  • The dressing needs to be properly emulsified or it'll separate into greasy puddles at the bottom; don't skip whisking it thoroughly.
03 -
  • Dice your salami right before making the salad so the edges stay crisp and don't dry out from oxidizing.
  • If the salad sits too long and tastes a bit dull, a squeeze of fresh lemon juice or a splash of vinegar brings everything back to life instantly.
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