Mediterranean Dense Bean Salad (Printable)

Hearty Mediterranean salad with beans, salami, olives, and fresh herbs dressed in tangy olive oil.

# 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 - 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

# Method:

01 - In a large bowl, mix together the cannellini beans, chickpeas, and kidney beans.
02 - Incorporate the diced salami, red onion, cucumber, red bell pepper, cherry tomatoes, olives, and capers into the beans.
03 - Sprinkle the chopped parsley and sliced basil over the mixture and gently fold in.
04 - Whisk together the olive oil, red wine vinegar, Dijon mustard, dried oregano, sea salt, black pepper, and minced garlic until emulsified.
05 - Pour the dressing over the salad and toss gently to combine all ingredients evenly.
06 - Taste the salad and adjust seasoning as necessary. Chill for 30 minutes before serving to enhance flavor if desired.

# Expert Advice:

01 -
  • It tastes better the next day, which means less work when youre already tired.
  • Every bite has texture contrast: creamy beans, crisp vegetables, chewy salami, and briny olives.
  • You can make it in twenty minutes without breaking a sweat or heating the kitchen.
  • It keeps you full for hours without that heavy, sluggish feeling.
02 -
  • Rinse your canned beans well or the salad will taste tinny and dull.
  • Dice the onion small because big chunks will dominate every bite and make you tear up twice.
  • Don't overdress it at first, you can always add more but you can't take it back.
03 -
  • Let the salad come to room temperature before serving if it's been chilled, the flavors open up and taste more alive.
  • If your salami is on the mild side, add a pinch of red pepper flakes to the dressing for a little heat.
  • Use a microplane for the garlic instead of mincing it with a knife, it distributes more evenly and won't give you any harsh bites.
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