Simple Italian Bean Salad

Bright, fresh, and packed with flavor, this Simple Italian Bean Salad is a quick 15-minute recipe that's perfect for a light lunch, side dish, or meal prep staple. Made with hearty canned cannellini beans and chickpeas, crisp cucumber, juicy cherry tomatoes, and a zesty dressing of extra virgin olive oil, red wine vinegar, and fresh lemon juice, this salad offers a harmonious blend of Mediterranean-inspired ingredients. Finished with a touch of garlic, oregano, and fresh parsley, it’s both wholesome and effortlessly elegant. Serve it chilled or at room temperature for a refreshing plant-based dish that's as satisfying as it is easy to make.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 15 oz canned cannellini beans
• 15 oz canned chickpeas (garbanzo beans)
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 medium red onion
• 0.25 cup fresh parsley
• 3 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tbsp fresh lemon juice
• 1 clove garlic
• 1 tsp dried oregano
• 0.5 tsp salt
• 0.25 tsp black pepper

Directions

Step 1

Drain and rinse the cannellini beans and chickpeas thoroughly under cold water. Set them aside to drain completely.

Step 2

Quarter the cherry tomatoes and place them in a large mixing bowl.

Step 3

Peel the cucumber if desired. Dice it into bite-sized pieces and add it to the bowl with the tomatoes.

Step 4

Finely dice the red onion and add it to the bowl.

Step 5

Chop the fresh parsley and mix it in with the vegetables.

Step 6

In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and black pepper to create the dressing.

Step 7

Add the drained beans to the mixing bowl with the vegetables, then pour the dressing over the top.

Step 8

Gently toss everything together until the beans and vegetables are well coated with the dressing.

Step 9

Taste and adjust the seasoning with additional salt, pepper, or lemon juice if needed.

Step 10

Refrigerate the salad for at least 15 minutes before serving to allow the flavors to meld together.

Step 11

Serve the salad chilled or at room temperature. Optionally, garnish with additional fresh parsley or a drizzle of olive oil before serving.

Nutrition Facts

Serving size	(1376.6g)

Amount per serving	% Daily Value*
Calories	1197.7

Total Fat 50.7g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3059.7mg	0%
Total Carbohydrate 150.2g	0%
Dietary Fiber 40.5g	0%
Total Sugars 21.2g
Protein 44.8g	0%

Vitamin D 0IU	0%
Calcium 410.7mg	0%
Iron 15.0mg	0%
Potassium 2665.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.9%

Protein: 14.5%

Carbs: 48.6%