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

Introduction

This Italian Grinder Bean Salad is a delicious, high-protein, and high-fiber dish perfect for a nutritious lunch or light dinner. Packed with beans, deli meats, fresh vegetables, and a creamy tangy dressing, it offers a wonderful blend of flavors and textures.

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

1. Step 1: Make the dressing by whisking together 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.
2. Step 2: In a large mixing bowl, combine garbanzo beans, white beans, diced turkey breast, diced salami, green bell pepper, cherry tomatoes, sliced pepperoncini, red onion, parsley, and diced provolone or mozzarella pearls. Gently toss to mix.
3. Step 3: Pour the dressing over the salad ingredients and toss again until everything is evenly coated.
4. Step 4: Cover and refrigerate the salad for at least 30 minutes to allow the flavors to meld. Garnish with extra pepperoncini before serving.

Tips & Variations

• Use fresh mozzarella pearls for a softer texture, or provolone for a sharper flavor.
• Substitute turkey and salami with your favorite cured meats or keep it vegetarian by omitting them.
• Add chopped fresh basil for an extra layer of Italian flavor.
• If you prefer a spicier salad, increase the amount of red pepper flakes or add sliced jalapeños.

Storage

Store the salad in an airtight container in the refrigerator for up to 4 days. The flavors will continue to develop overnight. Give it a gentle toss before serving. This salad is best served chilled but can be eaten at room temperature as well.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned beans other than garbanzo and white beans?

Yes, you can substitute with cannellini or navy beans for a similar texture. Just make sure to drain and rinse the beans well.

Is this salad suitable for meal prep?

Absolutely! It holds up well in the fridge for several days, making it a convenient and healthy option for meal prep lunches or dinners.

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

Print Recipe

★★★★★

4.9 from 143 reviews

This Italian Grinder Bean Salad is a high-protein, high-fiber dish featuring a colorful mix of garbanzo and white beans, lean turkey breast, savory salami, fresh vegetables, and provolone cheese, all tossed in a tangy, creamy Greek yogurt-based dressing. It’s perfect for a nutritious lunch or light dinner, offering a delightful combination of textures and bold Italian flavors.

• Author: Clara
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Italian

Ingredients

Scale 1x2x3x

For the Salad

• 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

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

1. Make the Dressing: In a small bowl or jar, whisk together 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 finely grated garlic, 1 tablespoon dried oregano, 1 teaspoon red pepper flakes, and sea salt to taste. Stir until smooth, creamy, and well combined.
2. Combine the Salad Ingredients: In a large mixing bowl, add the drained and rinsed garbanzo beans and white beans, diced cooked turkey breast, diced salami or cured sausage, diced green bell pepper, halved cherry tomatoes, sliced pepperoncini, finely diced red onion, roughly chopped parsley, and diced provolone or mozzarella pearls. Gently toss all the ingredients together to mix evenly.
3. Dress the Salad: Pour the prepared creamy grinder dressing over the mixed salad ingredients. Toss again thoroughly until every ingredient is evenly coated with the dressing, ensuring balanced flavor in every bite.
4. Chill and Serve: For best results, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together. Before serving, garnish with extra pepperoncini for an added zing and vibrant presentation.

Notes

• This salad holds up well in the fridge for up to 4 days, making it convenient for meal prep or leftovers.
• For a vegetarian version, omit the turkey and salami and increase the beans and cheese or add other plant-based protein.
• If you prefer more heat, increase the amount of red pepper flakes or add fresh chopped chili.
• Use freshly grated garlic for the best flavor in the dressing; garlic powder can be a substitute but is less flavorful.
• The salad tastes even better after resting as the dressing penetrates the beans and meats.

Keywords: Italian bean salad, high protein salad, high fiber salad, healthy Italian salad, creamy Greek yogurt dressing, easy no-cook salad, cold bean salad, turkey and salami salad