This Tuscan bean salad is filled with plant-based protein from three different beans. Packed with flavor from fresh herbs, sun-dried tomatoes and a zesty dressing. Comes together in just 15 minutes!
This healthy Tuscan bean salad recipe uses three different kind of canned beans. Beans are a cheap, healthy, low in calories and fat, and a great source of plant-based protein, fiber and nutrients. Using canned beans is a great timesaver, you can make this delicious salad in just 15 min!
I love to have the fridge stocked with some healthy, protein packed salads for the week. More delicious recipes to try are these Red Lentil Salad, Moroccan chickpea salad or this Fava bean chickpea salad.
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Ingredients
Making this easy Tuscan bean salad just requires a few simple ingredients. Take a look at the ingredient list below.
For the full recipe with the quantities, see the recipe card below.
- Beans, a mix of Cannellini beans, Chickpeas and Kidney beans. This recipe uses canned beans because it’s a great time saver. You can also boil your own beans for this salad, just follow the packet instructions. Let them cool down to room temperature before adding to this salad.
- Yellow pepper, red or orange bell pepper works great too.
- Sun dried tomatoes, in oil, drained and chopped, oil reserved for the dressing.
- Red onion, ads a wonderful crunch and bite to this salad. Yellow onion, spring onion or shallots are other great options.
- Herbs, a mix of fresh flat leaf parsley, dill and basil ads so much fresh flavor to this salad.
Dressing
- Olive oil or reserved oil from the sun-dried tomatoes
- Lemon juice, freshly squeezed always tastes better.
- Garlic, gives this dressing a punch of flavour. ad more if you are a garlic lover.
- Honey, or maple syrup for a vegan salad. A little sweetness to balance out the acidity of the lemon juice.
- Sea salt and ground black pepper
- Red chili flakes, ads just a little hint of heat that reality brings out the flavours. If you don’t like chilli, just leave it out completely. Or it can be replaced with some sweet paprika powder.
See recipe card for quantities.
Instructions
Making this healthy Tuscan bean salad is really fast and easy. Just follow the step-by-step photos below.
For the full instructions see the recipe card at the bottom.
In a serving bowl, stir together the ingredients for the dressing.
Add the beans, chopped pepper, sun dried tomatoes, red onion, and chopped herbs to the bowl with the dressing.
Gently stir everything together and let it sit to marinade for 30 minutes.
Top with some extra chopped fresh herbs and enjoy.
Hint: Be gentle when stirring the bean salad together with the dressing. The beans can easily become mushy and break apart.
Substitutions and Variations
- Beans – This bean salad uses three different kinds of beans, kidney beans, chickpeas and cannellini beans. Any kind of beans will work in this salad, use your favourite!
- Spicy – For a spicy salad, add extra chill flakes or even sliced fresh chili. If you like it mild, just omit the chilli flakes all together or replace it with sweet paprika powder.
- Vegan – this tuscan bean salad is all vegan except for the honey in the dressing. For a vegan version, simply use maple syrup instead of honey.
- Herbs – The chopped fresh parsley, basil and dill adds so much freshness and flavor to this been salad. Other herbs to use are cilantro and fresh thyme.
- Veggies – Add more veggies to this bean salad, some great options are cherry tomatoes, chopped cucumber or some avocado. Adding some olives is also a great idea!
- Grains – Add some cooked rice, quinoa, couscous, farro, or barley to this lentil and chickpea salad.
Another healthy salad to try that’s packed with plant-based protein is this Lentil and chickpea salad or this Indian chickpea salad.
Storage
This Tuscan bean salad keeps fresh for about 3-4 days when stored in an airtight container in the fridge. Perfect for meal-prep, keep a big batch in the fridge and serve throughout the week as a side dish or light meal.
This salad does not freeze well, so I don’t recommend that.
Top tip
I love leftovers, and a different way to serve this Tuscan bean salad is to make it into a sandwich. Mash a little of the salad and add it with some baby spinach and some sliced avocado in a sandwich. Some slices of fresh mozzarella also tastes great. Slice it in half and enjoy!
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This Tuscan bean salad is filled with plant-based protein from three different beans. Packed with flavor from fresh herbs, sun-dried tomatoes and a zesty dressing. Comes together in just 15 minutes!
- 1 (400g, 14 oz) can cannellini beans, drained and rinsed
- 1 (400g, 14 oz) can chickpeas, drained and rinsed
- 1 (400g, 14 oz) can kidney beans, drained and rinsed
- 1 red pepper, chopped
- ½ cup sun dried tomatoes in oil, drained and chopped, oil reserved
- ½ red onion chopped
- ⅓ cup fresh flat leaf parsley, chopped
- ⅓ cup fresh dill, chopped
- ⅓ cup fresh basil, chopped
- ¼ cup olive oil or reserved oil from the sun-dried tomatoes
- 1 large lemon juiced
- 2 garlic cloves minced
- 1 tablespoon honey
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
- ¼ teaspoon red chili flakes
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In a serving bowl, stir together the ingredients for the dressing.
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Add the beans, chopped pepper, sun dried tomatoes, red onion, and chopped herbs to the bowl with the dressing and gently toss.
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Let sit to marinate for at least 30 min before serving. Stir it up and top with some extra herbs and before serving.
Mary B.
I wish I could say that I didn’t change a thing, but that would not be true! However, my husband and I eat this salad every day!
We used yellow onion, orange bell pepper, maple syrup in the dressing, and added cooked barley. To make it extra special we add chopped mango on top.
Since we eat it every day we opted for freeze dried spices!
Really, really, good! Thank you 😊
Helena
Sounds like great additions and so glad to hear you both like the recipe!