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Italian Grinder Bean Salad (High-Protein & High-Fiber) Recipe

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★★★★★

4.6 from 59 reviews

This Italian Grinder Bean Salad is a hearty, high-protein, and high-fiber dish packed with flavorful beans, turkey, salami, fresh vegetables, and a tangy homemade dressing. Perfect as a satisfying lunch or a side for dinner, it combines creamy Greek yogurt with zesty pepperoncini for a refreshing Mediterranean-inspired flavor.

Ingredients

Scale

Salad 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

Dressing Ingredients

  • 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

  1. Make the Dressing: In a small bowl or jar, whisk together the Greek yogurt, extra virgin olive oil, red wine vinegar, pepperoncini brine, Dijon mustard, grated garlic, dried oregano, red pepper flakes, and sea salt until smooth and creamy.
  2. Combine the Salad Ingredients: In a large mixing bowl, add 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 combine all ingredients evenly.
  3. Dress the Salad: Pour the prepared dressing over the combined salad ingredients. Toss again carefully to ensure everything is evenly coated with the dressing.
  4. Chill and Serve: Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Before serving, garnish with extra pepperoncini if desired for added flavor and presentation.

Notes

  • Make sure to rinse and drain the canned beans thoroughly to reduce sodium and improve texture.
  • This salad can be made a day ahead and stored in the refrigerator to enhance flavor.
  • Use turkey breast and salami sliced thinly for easier dicing and better texture.
  • Adjust red pepper flakes to your preferred spice level.
  • Serve chilled for the best taste and freshness.
  • Substitute provolone with mozzarella pearls for a milder cheese option.

Keywords: Italian Salad, Bean Salad, High Protein Salad, High Fiber Salad, Mediterranean Salad, Healthy Lunch, No-Cook Salad

Find it online: https://lieblingsmahlzeit.com/italian-grinder-bean-salad-high-protein-and-high-fiber-recipe/