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Dense White Bean and Chickpea Salad with Sun-dried Tomatoes

Dense White Bean and Chickpea Salad with Sun-Dried Tomatoes Delight

A protein-packed Dense White Bean and Chickpea Salad with Sun-Dried Tomatoes, perfect for meal prep or a side dish.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 300

Ingredients
  

For the Salad
  • 1 can White Kidney Beans can substitute with cannellini beans
  • 1 can Chickpeas canned or cooked
  • 1 medium Yellow Bell Pepper can substitute with red or orange pepper
  • 1 medium Red Onion can use green onions for milder flavor
  • 1 cup Grape Tomatoes can substitute with cherry tomatoes or diced regular tomatoes
  • 1 medium Cucumber can use zucchini or bell pepper
  • 1/4 cup Flat Leaf Parsley can substitute with cilantro
  • 1/2 cup Sun-Dried Tomatoes fresh tomatoes work in a pinch
  • 1 cup Marinated Artichoke Hearts can omit if unavailable
  • 1/2 cup Feta Cheese can substitute with goat cheese or omit for dairy-free
For the Dressing
  • 3 tablespoons Olive Oil use extra virgin for best flavor
  • 2 tablespoons Red Wine Vinegar can substitute with lemon juice
  • 1 teaspoon Garlic Powder can substitute with fresh minced garlic
  • 1 teaspoon Italian Seasoning can mix your own with dried basil, oregano, and thyme
  • to taste Salt and Pepper adjust according to preference

Equipment

  • Mixing bowl
  • Colander
  • Whisk

Method
 

Instructions
  1. Rinse and drain one can each of white kidney beans and chickpeas in a colander under cold water. In a large mixing bowl, combine the beans and chickpeas with diced yellow bell pepper, finely chopped red onion, quartered grape tomatoes, and diced cucumber. Sprinkle in chopped flat-leaf parsley, sliced sun-dried tomatoes, marinated artichoke hearts, and crumbled feta cheese.
  2. In a separate bowl, measure olive oil and red wine vinegar, then add garlic powder and Italian seasoning. Whisk the mixture vigorously for about 30 seconds until it emulsifies.
  3. Pour the dressing over the salad ingredients and gently toss until all components are coated.
  4. Allow the salad to rest for about 30 minutes at room temperature or refrigerate it for a couple of hours before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 35gProtein: 12gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 10mgSodium: 400mgPotassium: 500mgFiber: 9gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 150mgIron: 3mg

Notes

This salad holds up well for up to 5 days in the refrigerator, making it perfect for meal prep. Pair with grilled chicken or whole-grain pita for additional nutrition.

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