Dense Bean Salad Full of Fibre, Protein, and Flavour
If you’re after something quick, hearty, and ready to fuel your week, this dense bean salad recipe is exactly what you need. It has that Italian chopped salad vibe we all enjoy—bold, salty, and fresh. Plus, it has extra protein and fiber to keep you full for hours. Whether you’re packing lunches or just want a no-brainer dinner on standby, this is your go-to chopped salad recipe. It takes about 20 minutes to throw together, one large bowl, no cooking required, and it actually tastes better the next day. Dig into this dense bean salad recipe for the week and enjoy a high protein and delicious meal over and over.
Ingredients:
For the Salad
- 2 cups arugula
- 1 red pepper, chopped
- 1 yellow pepper, chopped
- 1 cup chopped parsley
- 1 cup basil, chopped
- 1 cup chopped roasted red pepper
- 1 cup artichokes, chopped
- 1 cup cherry tomatoes, chopped
- 200 grams sliced smoked turkey meat, chopped
- 1 cup salami, sliced
- 18 bocconcini mozzarella balls
- 1 can chickpeas, drained and rinsed
- 1 can white beans, drained and rinsed
For the Dressing
- 1/2 cup olive oil
- 1/3 cup red wine vinegar
- 1 tbsp mustard
- 1 tsp oregano
- 1 tsp black pepper
- salt to taste
Instructions:
- In a large bowl, combine all salad ingredients.
- In a jar or small bowl, whisk together the dressing ingredients until well emulsified.
- Pour dressing over the salad and toss until everything is well coated.
- Let sit for 30 minutes if time allows, or serve immediately.
- Store leftovers in an airtight container in the fridge for up to 4 days.
A Chopped Salad That Eats Like a Meal
This isn’t your typical light and leafy bowl of greens. This dense bean salad is exactly what it sounds like—packed to the brim with beans, veggies, protein, and flavour.
Each bite has something special. You can taste the crunch of bell pepper, the creaminess of the boccocini, the crispness of the cherry tomato and the rich flavor of salami.
The fresh taste of herbs like parsley and basil take the whole thing up a notch. A punchy red wine vinaigrette ties the whole thing together and brings it all to life.
This is the kind of chopped salad recipe that hits that sweet spot between satisfying and fresh with a load of health benefits. You get all the big salad energy you need. And it’ll keep you going through meetings or a busy afternoon with the kids. Hearty without being heavy, that’s the kind of balance I’m always chasing in my kitchen.
Why This Dense Bean Salad Works
This dense bean salad recipe is a fridge superstar. It has staying power—meaning you can make it Sunday night, and it’ll still be fresh and flavourful come Thursday. In fact, the longer it sits, the better it gets. Those ingredients have time to hang out, soak up the dressing, and meld together into something magic.
Salad ingredient breakdown:
- Protein: Between the smoked turkey, salami, mozzarella, chickpeas and white beans, you’re covered. No sad desk salads here.
- Fiber: Beans bring serious fiber to the game, which keeps you full and helps with digestion. A salad that tastes good and treats your gut right? Yes please.
- Veggies & Herbs: Bright, colourful, crunchy—this salad makes it easy to get your greens in.
- Salad Dressing Ingredients: A sharp vinaigrette with extra virgin olive oil, mustard and oregano that punches above its weight and wakes everything up.
Tips & Tricks for the Perfect Dense Bean Salad
Chop it right: This is a chopped salad through and through, so we want everything bite-sized. You want a bit of everything in each forkful, so keep your cuts small and even. The texture balance is key here.
Let it marinate: If you’ve got the time, let this salad sit for 30 minutes before diving in. The acid from the vinegar will start working its magic, mellowing the onions and making the whole thing more cohesive.
Use what you’ve got: No turkey? Sub in grilled chicken or even canned tuna. No salami? Go veggie and add some extra roasted red peppers or olives for that salty, savoury punch. Feel free to swap in black beans for garbanzo beans if that’s your fancy. This salad is forgiving—make it work for your fridge.
Dressing on deck: If you’re planning to eat this salad throughout the week, consider keeping the dressing on the side for anything beyond Day 2. Your dense bean salad will stay fresher, and you can keep those veggies from getting soggy.
Boccochini tip: If you can’t find mini mozzarella balls, grab a large ball and tear it up. The rustic look adds charm, and you still get that creamy richness in every bite.
Meal Prep Like a Pro
This chopped salad recipe is ideal for prepping ahead. Portion it into containers, keep your dressing in a little jar on the side, and you’ve got lunches ready to roll. It’s also a great addition to any BBQ or potluck table—just double the recipe and watch it disappear.
Final Thoughts
This bean salad is not just another chopped salad. It is a complete meal in a bowl, great for heart health, and full of flavor and texture. It’s unfussy, vibrant, and versatile, just the way I like to eat.
If you need energy for your workday or a quick, healthy snack, this salad is perfect. Make it once, and I promise you’ll be coming back for more.
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This was absolutely delicious, we loved it! It was great as a leftover, we had some extra dressing and used it the next day, the salad was just as good. I used navy beans and hot Genoa for the salami for a little kick. I typed out the recipe and added it to my Favourites book so I don’t lose it. Will definitely make this again, can’t wait to make it for company!!
This makes me so happy to hear, Val! Love the navy bean and hot Genoa twist—sounds like a perfect combo. And I’m honoured it made it into your favourites book! Hope it’s a hit when you serve it to company!
This is amazing, filly, tasty and easy to make!!
Hi Kelly,
This salad is definitely a hearty one—so glad you enjoyed it!
Does the arugula get soggy if tossed together and stored for a few days? Looks delicious. Thank you for sharing your recipes.
Hi there,
When meal prepping, I’d recommend saving the arugula and adding it just before serving—that way, you keep that fresh, peppery crunch intact!