Bean Salad With Chickpeas Recipe

I’m always on the lookout for Weekday Salads that pack protein, and this Italian flavored white bean salad tossed in a zesty dressing is the easy, meal prep-worthy dish I keep coming back to.

I always keep chickpeas on hand and when I mix them with white beans cannellini or navy the salad suddenly feels like a real lunch, not just something thrown together. Tossed in a zesty Italian style dressing it’s bright and a little tangy, and it actually tastes better after a day or two which makes meal prep stupid easy.

I still get surprised by how much flavor comes from simple pantry stuff, and it holds up in the fridge so you won’t be disappointed. Perfect for Weekday Salads.

Ingredients

• Chickpeas: nutty, creamy, packed with protein and fiber, they keep you full.
• White beans: mild, buttery, lots of fiber and protein, mellow base.
• Cherry tomatoes: bright, sweet and tangy, add juiciness and acid.
• Cucumber: cool crunch, mostly water, light freshness that keeps salad crisp.
• Extra virgin olive oil: healthy fat, silky mouthfeel, carries herbs and flavor.
• Red wine vinegar: sharp tang, wakes up flavors and gives a nice zip.
• Red onion: sharp bite that mellows in dressing, adds crunch and punch.
• Feta cheese: salty crumble, creamy tang, optional but very satisfying.

Ingredient Quantities

• 2 cans (15 oz) chickpeas drained and rinsed
• 1 can (15 oz) white beans cannellini or navy drained and rinsed
• 1 cup cherry tomatoes halved
• 1 cup cucumber diced
• 1/2 cup red bell pepper diced
• 1/4 to 1/2 cup red onion finely chopped
• 1/4 cup fresh parsley chopped
• 1/4 cup extra virgin olive oil
• 3 tablespoons red wine vinegar
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon dried Italian seasoning or oregano
• 1 clove garlic minced or 1/2 teaspoon garlic powder
• 1/2 teaspoon kosher salt more to taste
• 1/4 teaspoon black pepper
• 1 teaspoon honey or a pinch sugar optional
• 1/4 cup feta cheese crumbled optional
• 1/4 cup kalamata olives pitted and halved optional

How to Make this

1. Drain and rinse the 2 cans chickpeas and the 1 can white beans well, then pat them dry with paper towels or let them sit in a colander to drip — you want as little extra water as possible so the dressing doesnt get diluted.

2. Halve 1 cup cherry tomatoes, dice 1 cup cucumber and 1/2 cup red bell pepper, and finely chop 1/4 to 1/2 cup red onion depending on how oniony you like it; chop 1/4 cup fresh parsley and set veg aside.

3. Make the dressing: in a bowl or a jar combine 1/4 cup extra virgin olive oil, 3 tablespoons red wine vinegar, 1 tablespoon fresh lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon dried Italian seasoning or oregano, 1 clove minced garlic or 1/2 teaspoon garlic powder, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper and 1 teaspoon honey or a pinch of sugar if you want a touch of sweetness. Whisk or shake until emulsified.

4. For a little creaminess and to help the dressing cling, gently mash about a cup of the chickpeas with the back of a spoon or fork and fold them back in; this is optional but makes the salad feel richer.

5. In a large bowl combine the drained beans, the chopped tomatoes, cucumber, red pepper, red onion and parsley; toss lightly to mix.

6. Pour the dressing over the salad and toss gently but thoroughly so everything gets coated; taste and add more salt, pepper, lemon or vinegar as needed — you should taste a bright, tangy finish.

7. If using, fold in 1/4 cup crumbled feta and 1/4 cup pitted halved kalamata olives at the end so they keep texture and dont get lost in the mix.

8. Let the salad sit in the fridge at least 30 minutes before serving to let flavors meld; it actually gets better the next day, so this is great for meal prep.

9. Before serving give it one last stir and adjust seasoning one more time; serve chilled or at cool room temp.

Equipment Needed

1. Large colander for draining and rinsing the chickpeas and white beans
2. Cutting board
3. Chef’s knife (for tomatoes, cucumber, pepper, onion and parsley)
4. Large mixing bowl to toss the salad
5. Small bowl or jar with a tight lid for whisking or shaking the dressing (a mason jar works great)
6. Measuring cups and measuring spoons
7. Whisk or fork to emulsify the dressing and an extra fork or small potato masher to gently crush some chickpeas if you want creaminess
8. Wooden spoon or silicone spatula for folding and tossing gently
9. Can opener and paper towels or a clean kitchen towel to pat the beans as dry as possible so the dressing dont get diluted

FAQ

Bean Salad With Chickpeas Recipe Substitutions and Variations

• Chickpeas: Swap the two cans for about 3 cups cooked brown or green lentils. They pack protein, soak up the dressing and give a softer, earthier bite.
• White beans: Use butter beans or great northern beans instead for a creamier texture, just match the drained volume.
• Red onion: Substitute with 1/4 cup thinly sliced scallions or 2 tablespoons minced shallot if you want something milder and less sharp.
• Feta cheese: For dairy free try 1/4 cup firm marinated tofu crumbled, or use goat cheese for a similar tangy creaminess, or just leave it out.

Pro Tips

– Mash about a cup of chickpeas for creaminess, but dont overdo it or you’ll end up with hummus. A few mashed beans help the dressing cling and give body, while whole beans keep nice bite.

– Taste and tweak the dressing after it sits for 10 to 20 minutes; acids mellow and beans soak up salt, so you may need a splash more vinegar or lemon, or a pinch more salt right before serving.

– Keep delicate add-ins separate until serving when possible. Crumbled feta, olives or avocado can make the salad soggy if left in the fridge all day, so fold them in at the last minute.

– For contrast and interest add something crunchy or herby at the end like toasted pine nuts, chopped mint, or thinly sliced radishes; it brightens the salad and makes leftovers less meh.