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–+ servings
Italian Dense Bean Salad

Italian Dense Bean Salad - Fuel Your Day with Flavor!

This Italian Dense Bean Salad is a protein-packed meal with vibrant vegetables, perfect as a side or lunch.
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Prep Time 15 minutes
Chill Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Italian
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Beans
  • 1 can Garbanzo beans use canned for convenience
  • 1 can Cannellini beans substitute with any white bean if unavailable
For the Vegetables
  • 1 Red onion use shallots or green onions for milder taste
  • 1 Bell peppers (red, orange, or yellow) substitute with any sweet pepper variety
  • 1 English cucumber regular cucumbers can work if peeled
  • 1 cup Cherry tomatoes substitute with diced regular tomatoes if necessary
  • 1/4 cup Fresh parsley use cilantro for an alternative herbiness
For the Extras
  • 1/2 cup Kalamata olives green olives can be used for a different taste profile
  • 1 cup Fresh pearl mozzarella use cubed mozzarella or feta for a different texture
  • 1/2 cup Turkey pepperoni omit for a vegetarian option or replace with salami
For the Dressing
  • 1/2 cup Olive Garden Italian Dressing homemade dressing can be substituted
  • 1 tsp Italian seasoning adjust mix based on preferences
  • 1 tsp Oregano fresh oregano for a bolder flavor

Equipment

  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. Start by gathering and finely dicing your red onion, followed by dicing the bell peppers for added sweetness and color. Chop the English cucumber into bite-sized pieces, halve the cherry tomatoes, and slice the Kalamata olives and turkey pepperoni.
  2. In a large mixing bowl, combine the drained and rinsed garbanzo and cannellini beans with your prepared vegetables: diced onion, bell peppers, cucumber, tomatoes, sliced olives, and turkey pepperoni. Toss gently to ensure the beans and veggies are evenly distributed.
  3. Pour the Olive Garden Italian dressing over the combined ingredients. Sprinkle in the Italian seasoning and oregano, then gently toss everything together until well-coated.
  4. Serve your Italian Dense Bean Salad immediately or divide it into airtight containers and refrigerate. Best consumed within 3-4 days.

Nutrition

Serving: 1cupCalories: 400kcalCarbohydrates: 45gProtein: 20gFat: 15gSaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 20mgSodium: 700mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 1500IUVitamin C: 30mgCalcium: 300mgIron: 3mg

Notes

Drain beans well and use fresh veggies for the best flavor. Customize dressings as desired and allow flavors to meld by chilling before serving.

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