Simple Italian Bean Salad
Bright, fresh, and packed with flavor, this Simple Italian Bean Salad is a quick 15-minute recipe that's perfect for a light lunch, side dish, or meal prep staple. Made with hearty canned cannellini beans and chickpeas, crisp cucumber, juicy cherry tomatoes, and a zesty dressing of extra virgin olive oil, red wine vinegar, and fresh lemon juice, this salad offers a harmonious blend of Mediterranean-inspired ingredients. Finished with a touch of garlic, oregano, and fresh parsley, it’s both wholesome and effortlessly elegant. Serve it chilled or at room temperature for a refreshing plant-based dish that's as satisfying as it is easy to make.
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Recipe Information
Ingredients
- 15 oz canned cannellini beans
- 15 oz canned chickpeas (garbanzo beans)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.25 cup fresh parsley
- 3 tbsp extra virgin olive oil
- 2 tbsp red wine vinegar
- 1 tbsp fresh lemon juice
- 1 clove garlic
- 1 tsp dried oregano
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
Drain and rinse the cannellini beans and chickpeas thoroughly under cold water. Set them aside to drain completely.
Quarter the cherry tomatoes and place them in a large mixing bowl.
Peel the cucumber if desired. Dice it into bite-sized pieces and add it to the bowl with the tomatoes.
Finely dice the red onion and add it to the bowl.
Chop the fresh parsley and mix it in with the vegetables.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and black pepper to create the dressing.
Add the drained beans to the mixing bowl with the vegetables, then pour the dressing over the top.
Gently toss everything together until the beans and vegetables are well coated with the dressing.
Taste and adjust the seasoning with additional salt, pepper, or lemon juice if needed.
Refrigerate the salad for at least 15 minutes before serving to allow the flavors to meld together.
Serve the salad chilled or at room temperature. Optionally, garnish with additional fresh parsley or a drizzle of olive oil before serving.
Nutrition Facts
Calories |
1198 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.7 g | 65% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3060 mg | 133% | |
| Total Carbohydrate | 150.2 g | 55% | |
| Dietary Fiber | 40.5 g | 145% | |
| Total Sugars | 21.2 g | ||
| Protein | 44.8 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 411 mg | 32% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 2666 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
