Mediterranean Dense Bean Salad (Printable)

A hearty blend of beans, salami, olives, and fresh herbs delivering bold Mediterranean flavors in every bite.

# 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 - 1/2 cup pitted Kalamata olives, sliced
10 - 2 tbsp capers, drained
11 - 1/4 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 - 1/2 tsp dried oregano
17 - 1/2 tsp sea salt, plus more to taste
18 - 1/4 tsp cracked black pepper
19 - 1 clove garlic, minced

# Directions:

01 - In a large bowl, mix together the cannellini beans, chickpeas, and kidney beans.
02 - Incorporate the diced salami, red onion, cucumber, red bell pepper, cherry tomatoes, Kalamata olives, and capers into the bean mixture.
03 - Sprinkle the chopped parsley and fresh basil over the combined ingredients.
04 - In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, dried oregano, sea salt, cracked black pepper, and minced garlic until emulsified.
05 - Pour the dressing over the salad and toss gently to combine thoroughly.
06 - Taste and adjust seasoning as desired. Optionally, refrigerate for 30 minutes to allow the flavors to meld.

# Expert Tips:

01 -
  • Three kinds of beans mean you get different textures and depths of flavor in every forkful.
  • The salami brings a salty punch that makes everything taste more intentional and less like health food.
  • It's naturally filling enough for lunch but light enough that you won't regret it afterward.
02 -
  • Don't skip rinsing the canned beans—canned bean liquid is thick and will make your salad taste metallic and pasty.
  • If you add the herbs too early, they'll bruise and turn dark; they're meant to be a bright garnish, not background noise.
03 -
  • Make the dressing in a jar and keep it separate if you're prepping ahead; dress the salad just before serving so the vegetables don't get waterlogged.
  • Use the best olive oil you can afford—this salad is too simple to hide mediocre ingredients, and good oil makes an actual difference.
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