Name: Italian Grinder Bean Salad (High-Protein & High-Fiber) Recipe
Prep time: 15 min
Total time: 45 min
Cuisine: Italian
Ingredients: 1 can (15 oz) garbanzo beans, drained and rinsed; 2 cans (15 oz each) white beans, drained and rinsed; 1 cup diced cooked turkey breast slices; 1 cup diced salami or cured sausage; 1 green bell pepper, diced; ½ cup cherry tomatoes, halved; ½ cup sliced pepperoncini; ½ small red onion, finely diced; ½ cup parsley, roughly chopped; 1 cup diced provolone or mozzarella pearls; ½ cup plain Greek yogurt; 1 tablespoon extra virgin olive oil; 2 tablespoons red wine vinegar; 2 tablespoons pepperoncini brine; 1 tablespoon Dijon mustard; 1 clove garlic, finely grated; 1 tablespoon dried oregano; 1 teaspoon red pepper flakes; Sea salt, to taste

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Introduction

This Italian Grinder Bean Salad is a hearty and flavorful dish packed with protein and fiber. Combining a variety of beans, deli meats, fresh vegetables, and a creamy, tangy dressing, it makes a perfect meal or side that’s easy to prepare and satisfying to eat.

The image shows a close-up of a white bowl filled with a mixed salad. The salad has three main layers: the base is light beige chickpeas and white beans, the middle layer includes bright green celery and chopped parsley, and the top layer features yellow-green slices of pepper rings and small cubes of white cheese. There are also small pieces of pink salami scattered throughout. The bowl is placed on a soft beige and white striped cloth over a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 can garbanzo beans, drained and rinsed
2 cans white beans, drained and rinsed
1 cup diced turkey breast slices
1 cup diced salami or cured sausage
1 green bell pepper, diced
½ cup cherry tomatoes, halved
½ cup sliced pepperoncini
½ small red onion, finely diced
½ cup parsley, roughly chopped
1 cup diced provolone or mozzarella pearls
For the Creamy Grinder Dressing:
½ cup plain Greek yogurt
1 tbsp extra virgin olive oil
2 tbsp red wine vinegar
2 tbsp pepperoncini brine
1 tbsp Dijon mustard
1 clove garlic, finely grated
1 tbsp dried oregano
1 tsp red pepper flakes
Sea salt, to taste

Instructions

Step 1: Make the dressing by whisking together the Greek yogurt, olive oil, red wine vinegar, pepperoncini brine, Dijon mustard, grated garlic, dried oregano, red pepper flakes, and sea salt in a small bowl or jar until smooth and creamy.
Step 2: In a large mixing bowl, combine the garbanzo beans, white beans, diced turkey breast, diced salami, diced green bell pepper, halved cherry tomatoes, sliced pepperoncini, finely diced red onion, chopped parsley, and diced provolone or mozzarella pearls. Gently toss to mix well.
Step 3: Pour the creamy dressing over the salad ingredients and toss again until everything is evenly coated.
Step 4: Cover and refrigerate for at least 30 minutes to let the flavors meld. Garnish with extra pepperoncini before serving if desired.

Tips & Variations

For a vegetarian version, omit the turkey and salami and add extra beans or roasted vegetables.
Use fresh mozzarella pearls for a creamier texture or provolone for a sharper flavor.
Adjust the red pepper flakes to control the spiciness to your liking.
Try adding chopped olives or artichoke hearts for extra Mediterranean flavor.

Storage

Store the salad in an airtight container in the refrigerator for up to 4 days. Before serving, give it a good toss to redistribute the dressing. This salad can be enjoyed cold or at room temperature.

How to Serve

A close-up view of a fork holding a bite-sized salad portion with layers of small beige beans, light pink cubes of meat, white cheese cubes with herbs, small pieces of green leafy herbs, light purple diced onions, and a slice of yellow-green pepper on top. Below the fork, there is a white bowl filled with a colorful mixed salad containing visible layers of the same ingredients: beans, meat, cheese, peppers, onions, and greens, all mixed together with a slightly glossy texture. The scene is set on a white marbled surface with soft lighting, highlighting the fresh and vibrant colors. The focus is sharp on the fork portion, while the bowl is blurred in the background. 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, the salad benefits from chilling as it allows the flavors to blend. Prepare it a few hours or up to a day in advance and keep refrigerated.

Is this salad suitable for meal prep?

Absolutely. It’s a nutrient-dense, protein-packed option that holds up well in the fridge, making it great for quick lunches or dinners throughout the week.