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 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

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Introduction

This Italian Grinder Bean Salad is a flavorful and satisfying dish packed with protein and fiber. Combining hearty beans, savory meats, fresh vegetables, and a tangy yogurt-based dressing, it’s perfect for an easy lunch or a light dinner.

A close-up view of a bowl filled with a mixed salad showing about five layers: the base layer has small, round, beige chickpeas with smooth texture; scattered throughout are cubes of white cheese with a soft, creamy surface; bright green chopped scallions add a fresh contrast, while the top layer has slices of yellow-green pickled peppers with a shiny surface and some dark green chopped herbs sprinkled evenly. The bowl is white and sits on a white marbled surface with a striped cloth partially visible beside it. 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
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 garbanzo beans, white beans, diced turkey breast, diced salami, diced green bell pepper, halved cherry tomatoes, sliced pepperoncini, diced red onion, chopped parsley, and diced cheese. Gently toss to mix.
Step 3: Pour the dressing over the salad ingredients and toss again until everything is evenly coated.
Step 4: Cover and refrigerate the salad for at least 30 minutes to allow the flavors to meld. Garnish with extra pepperoncini before serving, if desired.

Tips & Variations

For a vegetarian version, omit the turkey and salami and add extra cheese or roasted vegetables.
Use mozzarella pearls for a milder cheese flavor or provolone for a sharper taste.
Adjust the amount of red pepper flakes to control the spiciness.
If pepperoncini brine is unavailable, substitute with a teaspoon of lemon juice and a pinch of salt for acidity.

Storage

Store the salad covered in the refrigerator for up to 3 days. Keep the dressing separate if you prefer to avoid soggy ingredients. Re-toss the salad before serving and enjoy chilled or at room temperature.

How to Serve

A close-up of a fork with a silver handle and a red tip holding a small mix of layered salad ingredients: pale beans at the base, pieces of pink ham, white cheese cubes, bright yellow pepper rings, chopped red onions, and green herbs. Below, there is a white bowl filled with a colorful mix of the same ingredients, showing more yellow peppers, red tomatoes, green onions, and white beans. The bowl sits on a white marbled surface with a striped cloth beside it. The background is a soft light gray. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare this salad in advance?

Yes, the salad tastes even better after chilling for at least 30 minutes, allowing the flavors to meld. It can be stored refrigerated for up to 3 days.

Is this salad suitable for a gluten-free diet?

Yes, all the ingredients are naturally gluten-free, but always check the labels of processed items like salami and mustard to ensure they don’t contain gluten.