Italian Bean Salad Recipe Guide

Table of Contents

Toggle

Italian Bean Salad

Print Recipe Pin Recipe

Course Salad

Cuisine Italian

Equipment

• Equipment Needed: Knife, cutting board, mixing bowl, strainer or colander

Ingredients

  

• Ingredients:
• 15 oz. can of garbanzo beans
• 15 oz. can of cannellini beans
• 15 oz. can of kidney beans
• ½ red onion thinly sliced
• ½ cup kalamata olives sliced
• 1 yellow bell pepper diced
• 2 tbsp parsley finely chopped
• 1 cup cherry tomatoes halved
• ½ cup feta cheese crumbled
• 2 oz. red wine vinegar
• 1 oz. extra virgin olive oil
• Salt and pepper to taste

Instructions

 

• Method:
• Prepare the Beans: Drain and rinse the garbanzo, kidney, and cannellini beans in a colander. Set them aside to drain completely.
• Slice and Dice: Thinly slice the red onion, halve the cherry tomatoes, slice the olives, dice the yellow bell pepper, and chop the parsley.
• Combine: In a large mixing bowl, combine the beans, onions, olives, bell pepper, tomatoes, and parsley.
• Dress: Drizzle the olive oil and red wine vinegar over the salad. Toss gently to combine. Add crumbled feta on top and season with salt and pepper to taste.
• Chill: Allow the salad to sit for about 30 minutes (or longer if you have time) in the fridge to let the flavors meld together.
• Serve: Garnish with extra feta and parsley before serving. This salad can be served cold or at room temperature.
• #Italian Bean Salad #ad
• Variations & Tips:
• Additions: Feel free to add more veggies, such as cucumber or avocado, for added freshness.
• Herbs: Fresh basil or oregano can be added for an extra burst of flavor.
• Protein Boost: For a heartier version, consider adding some grilled chicken or tuna.
• Vegan Version: Skip the feta or use a plant-based cheese alternative for a fully vegan meal.
  

Keyword Insalata, Italian Bean Salad

Let me show you how I make a delicious Italian Bean Salad, a classic Mediterranean dish that is light yet packed with flavor. From my own personal experience, this simple salad is one of those dishes that always impresses, whether you’re serving it as a side dish or making it a main course during the warmer months.

This recipe is especially popular in the central and southern regions of Italy, where bean salads are a staple, celebrated for their fresh ingredients and simplicity. It combines a variety of beans with Mediterranean vegetables and a tangy olive oil dressing, making it perfect for those warm Italian summer days.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 0 minutes (no cooking required)
• Time to Stand: 30 minutes (optional, for better flavor)
• Total Time: 45 minutes
• Ease of Cooking: Easy
• Servings: 4-6 people
• Calories per Serving: Approximately 350-400 calories (depends on portion size and ingredients used)
• Cost of Ingredients: Around $10-$12 (depends on the location and brands of ingredients)
• Cuisine: Italian, Mediterranean
• Course: Side dish, Salad
• Equipment Needed: Knife, cutting board, mixing bowl, strainer or colander
• >  Go here to get the must-have equipment and ingredients for making a Savory  #Italian Bean Salad  now.

Ingredients:

• 15 oz. can of garbanzo beans
• 15 oz. can of cannellini beans
• 15 oz. can of kidney beans
• ½ red onion, thinly sliced
• ½ cup kalamata olives, sliced
• 1 yellow bell pepper, diced
• 2 tbsp parsley, finely chopped
• 1 cup cherry tomatoes, halved
• ½ cup feta cheese, crumbled
• 2 oz. red wine vinegar
• 1 oz. extra virgin olive oil
• Salt and pepper to taste
• >  Go here to get the must-have equipment and ingredients for making a Savory  #Italian Bean Salad  now.

Method:

1. Prepare the Beans: Drain and rinse the garbanzo, kidney, and cannellini beans in a colander. Set them aside to drain completely.
2. Slice and Dice: Thinly slice the red onion, halve the cherry tomatoes, slice the olives, dice the yellow bell pepper, and chop the parsley.
3. Combine: In a large mixing bowl, combine the beans, onions, olives, bell pepper, tomatoes, and parsley.
4. Dress: Drizzle the olive oil and red wine vinegar over the salad. Toss gently to combine. Add crumbled feta on top and season with salt and pepper to taste.
5. Chill: Allow the salad to sit for about 30 minutes (or longer if you have time) in the fridge to let the flavors meld together.
6. Serve: Garnish with extra feta and parsley before serving. This salad can be served cold or at room temperature.

Variations & Tips:

• Additions: Feel free to add more veggies, such as cucumber or avocado, for added freshness.
• Herbs: Fresh basil or oregano can be added for an extra burst of flavor.
• Protein Boost: For a heartier version, consider adding some grilled chicken or tuna.
• Vegan Version: Skip the feta or use a plant-based cheese alternative for a fully vegan meal.

Substitutions for Specific Dietary Needs:

• Gluten-Free: This recipe is naturally gluten-free, making it a perfect option for those following a gluten-free diet.
• Low-Carb: Skip the beans for a lighter, lower-carb salad or substitute with a higher-protein alternative like chickpeas or lentils.
• >  Go here to get the must-have equipment and ingredients for making a Savory  #Italian Bean Salad  now.

Notes:

This bean salad is versatile, and you can adjust the ingredients to suit your taste or dietary restrictions. You can also add some red pepper flakes if you like a little heat.

Nutritional Information (Per Serving):

• Calories: ~350-400
• Protein: 15g
• Carbs: 35g
• Fat: 18g
• Fiber: 10g

I hope this guide has made preparing a refreshing Italian Bean Salad a little less daunting. Have you tried making it before or does this guide inspire you to try? Please be honest and let me know in the comments below ,  I love hearing feedback from a real person like you!Enjoy the flavors of Italy right in your own kitchen!