Italian Bean Salad

This Italian bean salad is a simple, refreshing dish made with a mix of beans, fresh vegetables, and a flavorful dressing of olive oil, mint, and olives. It’s a healthy, protein-packed salad perfect for any meal.

Ingredients for Italian Bean Salad

• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small red onion, finely diced
• 1 bell pepper, diced
• 1/2 cup black or green olives, pitted and sliced
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Method for Italian Bean Salad

Step 1: Prepare the Beans and Vegetables

1. Drain and rinse the cannellini beans, kidney beans, and chickpeas under cold water. Let them sit in a strainer to remove excess water.
2. Dice the red onion, bell pepper, and slice the olives.

Step 2: Make the Dressing

1. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined.

Step 3: Assemble the Salad

1. In a large salad bowl, combine the beans, red onion, bell pepper, olives, fresh mint, and parsley.
2. Pour the dressing over the bean mixture and toss gently to coat all the ingredients.

Step 4: Chill and Serve

1. Let the salad sit in the refrigerator for at least 30 minutes to allow the flavors to meld together.
2. Serve chilled or at room temperature.

Nutrition Facts for Italian Bean Salad (Per Serving)

• Calories: 250 kcal
• Protein: 10g
• Carbohydrates: 30g
• Fat: 10g
• Fiber: 8g
• Sodium: 400mg

This Italian bean salad is high in fiber and plant-based protein, making it a nutritious and satisfying dish. The combination of olive oil, mint, and olives adds a Mediterranean touch, making it light yet flavorful.

Conclusion

The Italian bean salad is a refreshing and healthy dish, full of protein-rich beans and fresh vegetables, all dressed in a simple yet flavorful olive oil and vinegar dressing. The addition of mint and olives gives it an extra burst of Mediterranean flavor, making it a perfect side dish or a light meal.