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

ByRafael Mansero
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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-rich beans, fresh vegetables, and tangy sun-dried tomatoes, it’s both nutritious and delicious.

A large white bowl filled with many fresh ingredients in separate sections, including pale yellow chickpeas, white crumbled cheese, white beans, dark red sun-dried tomatoes, bright red chopped tomatoes, finely chopped green herbs, light green diced cucumber, yellow chopped bell pepper, chopped red onions, and shredded pale yellow artichokes. In the center, the ingredients are starting to mix together with white beans and chopped vegetables. A woman's hand holds the bowl on the lower right side while two vintage silver serving spoons rest on the food. Around the bowl, there are small white dishes with coarse salt and black pepper, a white bowl with fresh green herbs, and a white bowl with sun-dried tomatoes in oil, all placed on a white marbled surface. A rust-colored cloth sits partially under the bowl. Photo taken with an iphone --ar 4:5 --v 7

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

Instructions

  1. Step 1: In a large bowl, combine the white kidney beans, chickpeas, yellow bell pepper, red onion, grape tomatoes, cucumber, flat leaf parsley, sun-dried tomatoes, marinated artichoke hearts, and crumbled feta cheese.
  2. Step 2: Prepare the Healthy Italian Dressing separately by whisking together the dressing ingredients in a bowl or mason jar.
  3. Step 3: Pour the dressing over the salad ingredients and toss gently to combine everything evenly.
  4. Step 4: Serve the salad immediately or chill for a short time to let the flavors meld. Enjoy!

Tips & Variations

  • Use fresh herbs like basil or mint for extra brightness.
  • Substitute sun-dried tomatoes in oil with dry-packed ones rehydrated in warm water if preferred.
  • Add a squeeze of fresh lemon juice for added acidity and freshness.
  • For a vegan version, omit the feta cheese or replace it with a plant-based alternative.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. It’s best enjoyed chilled. If the salad absorbs too much dressing over time, toss gently before serving. This salad is not recommended for freezing due to the fresh vegetables and dressing.

How to Serve

A white bowl filled with nine distinct layers arranged in sections: light beige chickpeas on the top left, creamy white crumbled cheese in the center top, off-white white beans to the right, dark red sun-dried tomatoes next to the beans, bright green chopped parsley and herbs below, pale green diced cucumbers at the bottom right, bright red chopped tomatoes above the cucumbers, vivid yellow diced bell peppers to the left of the tomatoes, and finely chopped purple onions next to the bell peppers, with shredded pale yellow artichoke hearts next to the chickpeas. Around the bowl, there are small white bowls containing coarse salt, a mix of black pepper, a bowl of dark red sun-dried tomatoes soaked in oil, garlic cloves, and fresh parsley on a white marbled surface with an orange-brown cloth and vintage silver scissors on the right side. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this salad ahead of time?

Yes, you can prepare the salad a few hours ahead and refrigerate it. For best texture, add the dressing just before serving or toss the salad again if stored dressed.

What is a healthy Italian dressing made of?

A healthy Italian dressing typically includes olive oil, vinegar (such as red wine or apple cider), garlic, dried herbs like oregano and basil, mustard, salt, and pepper, mixed to create a light and flavorful dressing without added sugars or preservatives.

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

★★★★★

4.7 from 135 reviews
  • Author: Rafael
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian
Print Recipe

Description

A hearty and flavorful Dense White Bean and Chickpea Salad featuring a vibrant mix of white kidney beans, chickpeas, fresh vegetables, sun-dried tomatoes, and creamy feta, all tossed in a zesty homemade Italian dressing. Perfect as a nutritious lunch or side dish packed with protein and Mediterranean-inspired ingredients.

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 (typically made with olive oil, vinegar, garlic, Italian herbs, salt, and pepper)

Instructions

  1. Prepare the Salad Ingredients: Drain and rinse both the white kidney beans and chickpeas thoroughly. Dice the yellow bell pepper, red onion, grape tomatoes, cucumber, and finely chop the parsley, sun-dried tomatoes, and marinated artichoke hearts. Crumble the feta cheese and set all ingredients aside in a large mixing bowl.
  2. Make the Italian Dressing: In a separate bowl or mason jar, whisk or shake together the ingredients for the Healthy Italian Dressing, ensuring a smooth and emulsified consistency. This typically includes olive oil, vinegar, minced garlic, Italian herbs such as oregano and basil, salt, and pepper.
  3. Toss the Salad: Pour the prepared Italian dressing over the combined salad ingredients in the large bowl. Gently toss everything together to evenly coat all components with the dressing and to blend the flavors thoroughly.
  4. Serve and Enjoy: Once well combined, serve the Dense White Bean and Chickpea Salad immediately or chill it briefly for enhanced flavor. This salad makes a perfect light lunch, nutritious side, or a satisfying dish on its own.

Notes

  • For extra protein and texture, add some chopped grilled chicken or tuna.
  • This salad can be made in advance and stored in the fridge for up to 2 days; flavors will deepen overnight.
  • Use fresh herbs like basil or mint for a different flavor twist.
  • Adjust the Italian dressing seasoning to taste, adding a pinch of red pepper flakes for heat if desired.
  • Drain sun-dried tomatoes well if you prefer less oil in the salad.
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean

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

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