Tuscan Bean Salad (Fresh, Easy & High Protein)
This bright, crunchy Tuscan Bean Salad is made with chickpeas, kidney beans, crisp veggies, olives, and a maple-citrus Dijon vinaigrette. Perfect for meal prep and BBQs.
Servings: 6
Calories: 134kcal
Equipment
- large mixing bowl
- Small bowl or jar (for dressing)
- Cutting board + sharp knife
- Can opener
- Colander
Ingredients
Salad
- 1 can 19 oz Chickpeas drained and rinsed
- 1 can 19 oz kidney beans drained and rinsed
- 2 bell peppers diced
- 1 cup tomatoes diced (or cherry tomatoes, halved)
- 2 small cucumbers sliced (or 1 English cucumber)
- ¼ cup kalamata olives halved
- 2 green onions sliced
Vinaigrette
- ⅓ cup olive oil
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- Juice of 1 lime or lemon
- 1 tablespoon dried oregano
- Salt and pepper to taste
Instructions
- Drain the chickpeas and kidney beans, then rinse under cold water until the water runs clear. Let them sit in the colander to drip off excess water for a minute.
- Chop the bell peppers, tomatoes, cucumbers, olives, and green onions into bite-size pieces.
- Add the beans and chopped veggies to a large mixing bowl.
- In a small bowl or jar, whisk together the olive oil, maple syrup, Dijon, citrus juice, oregano, salt, and pepper until the dressing looks slightly creamy.
- Pour the vinaigrette over the salad and toss until everything is evenly coated.
- Taste and adjust seasoning (beans usually need a little extra salt).
- For best flavor, refrigerate for 30 minutes before serving. Give it one more quick toss right before you eat.
Notes
- If you want less watery salad for meal prep, use cherry tomatoes and blot chopped cucumber quickly with paper towel.
- Cold salads need more seasoning. Taste again after chilling and add a pinch of salt or a squeeze of citrus.
- Want it extra filling? Add cooked quinoa, diced chicken, or tuna and call it lunch.
- For a “tuscan white bean salad” twist, swap in cannellini beans for one or both cans.
Nutrition
Calories: 134kcal | Carbohydrates: 3g | Protein: 9g | Fat: 14g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 101mg | Potassium: 99mg | Fiber: 1g | Sugar: 2g | Vitamin A: 776IU | Vitamin C: 30mg | Calcium: 27mg | Iron: 2mg
