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

Introduction

This Dense White Bean and Chickpea Salad with Sun-dried Tomatoes is a hearty, flavorful dish perfect for a light lunch or a satisfying side. Packed with protein and fresh vegetables, it’s refreshing and nutritious with a tangy Italian dressing.

Ingredients

• 1 19 oz. can white kidney beans, drained and rinsed
• 1 19 oz. can chickpeas, drained and rinsed
• 1 medium yellow bell pepper, diced
• 1 small red onion, diced
• 1/2 cup grape tomatoes, diced
• 1/2 large cucumber, diced
• 1/2 cup flat leaf parsley, finely chopped
• 1/2 cup sun-dried tomatoes, in oil, finely chopped
• 1/4 cup marinated artichoke hearts, finely chopped
• 1/3 cup feta cheese, crumbled
• 1/2 batch Healthy Italian Dressing (see recipe or use your favorite)

Instructions

1. Step 1: In a large bowl, combine the white kidney beans, chickpeas, yellow bell pepper, red onion, grape tomatoes, cucumber, parsley, sun-dried tomatoes, artichoke hearts, and feta cheese.
2. Step 2: In a separate bowl or mason jar, whisk together the ingredients for the Healthy Italian Dressing until well blended.
3. Step 3: Pour the dressing over the salad mixture and toss gently to combine all the ingredients evenly.
4. Step 4: Serve immediately or chill for a short time to let the flavors meld together. Enjoy!

Tips & Variations

• For extra crunch, add chopped radishes or celery.
• If you prefer, substitute feta with goat cheese or omit for a dairy-free version.
• Use fresh sun-dried tomatoes if available for a chewier texture and deeper flavor.
• Prepare the salad a few hours ahead and refrigerate to allow the flavors to develop nicely.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate if possible to prevent sogginess. Re-toss gently before serving chilled or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried beans instead of canned?

Yes, but be sure to soak and cook the beans thoroughly before using. Using dried beans will improve texture and flavor but requires extra preparation time.

What is Healthy Italian Dressing?

Healthy Italian Dressing is typically a lighter, vinegar- and herb-based dressing that uses olive oil and natural seasonings without added sugars or preservatives. You can find many simple recipes online to make it from scratch.

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

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★★★★★

4.7 from 75 reviews

This Dense White Bean and Chickpea Salad with Sun-dried Tomatoes is a hearty and flavorful Mediterranean-inspired dish. Packed with protein-rich beans, fresh vegetables, tangy sun-dried tomatoes, and creamy feta cheese, it is tossed in a zesty healthy Italian dressing for a refreshing and satisfying meal perfect for lunch or as a side dish.

• Author: Sana
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

For the Dense Bean Salad:

• 1 19 oz. can white kidney beans, drained and rinsed
• 1 19 oz. can chickpeas, drained and rinsed
• 1 medium yellow bell pepper, diced
• 1 small red onion, diced
• 1/2 cup grape tomatoes, diced
• 1/2 large cucumber, diced
• 1/2 cup flat leaf parsley, finely chopped
• 1/2 cup sun-dried tomatoes in oil, finely chopped
• 1/4 cup marinated artichoke hearts, finely chopped
• 1/3 cup feta cheese, crumbled

For the Italian Dressing:

• 1/2 batch Healthy Italian Dressing (approximately 1/4 cup)

Instructions

1. Combine salad ingredients: In a large bowl, add the white kidney beans, chickpeas, diced yellow bell pepper, red onion, grape tomatoes, cucumber, flat leaf parsley, sun-dried tomatoes, marinated artichoke hearts, and crumbled feta cheese. Mix gently to distribute ingredients evenly without mashing the beans.
2. Prepare the dressing: In a separate bowl or mason jar, whisk together or shake the ingredients for the healthy Italian dressing until well combined and emulsified.
3. Toss salad with dressing: Pour the prepared dressing over the combined salad ingredients. Toss everything thoroughly to ensure the dressing coats all components evenly for a balanced flavor profile.
4. Serve and enjoy: Transfer the salad to serving bowls or plates. This salad can be served immediately or chilled briefly in the refrigerator to meld flavors before serving.

Notes

• To keep the salad fresh, store leftovers in an airtight container in the refrigerator for up to 3 days.
• The sun-dried tomatoes in oil add a rich umami flavor; drain slightly if you prefer a less oily salad.
• The Healthy Italian Dressing can be made ahead and stored in the refrigerator for up to a week.
• For a vegan version, omit the feta cheese or substitute with a plant-based cheese alternative.
• This salad is excellent served alongside grilled chicken or fish for added protein.

Keywords: white bean salad, chickpea salad, sun-dried tomatoes, Mediterranean salad, vegetarian salad, healthy Italian dressing, no-cook salad