Mediterranean Dense Bean Salad (Printable Version)

A protein-rich Mediterranean salad featuring beans, salami, olives, and fresh herbs.

# 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 tbsp capers, drained
11 - ¼ 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 - ½ tsp dried oregano
17 - ½ tsp sea salt, plus more to taste
18 - ¼ tsp cracked black pepper
19 - 1 clove garlic, minced

# How-To Steps:

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 sliced basil.
04 - In a small bowl or jar, 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 ingredients and toss gently to combine evenly.
06 - Taste and add additional salt or pepper as needed.
07 - If desired, chill the salad for 30 minutes to allow flavors to meld before serving.

# Tips for Success:

01 -
  • It holds up beautifully for days in the fridge, getting even better as the flavors meld together.
  • You get protein, fiber, and all those bright vegetables in one bowl without turning on the stove.
  • The salty punch from salami and olives makes it feel indulgent even though it's packed with beans.
  • It travels well to potlucks and picnics without wilting or getting soggy like leafy salads do.
02 -
  • Rinsing the beans is non-negotiable, that canned liquid can make the salad taste metallic and gummy.
  • Don't skip the resting time if you can help it, this salad is good immediately but remarkable after it sits.
  • If your salami is fatty, it will release some of its oils into the salad, which is a good thing and adds richness.
  • Taste before serving, beans can absorb a lot of seasoning so you might need to add more salt or vinegar at the end.
03 -
  • Let your beans come to room temperature before dressing them so the flavors open up and don't get muted by the cold.
  • Use a mix of green and black olives if you want more complexity, but Kalamata olives are the gold standard here.
  • If you're making this ahead, wait to add the herbs until just before serving so they stay bright and fresh.
  • A splash of the caper brine added to the dressing will intensify that briny, savory note without adding more solids.
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