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