Mediterranean Spicy Sun-Dried Tomato Dense Bean Salad
Dive into a flavor-packed Mediterranean adventure with our Spicy Sun-Dried Tomato Bean Salad! This hearty dish is brimming with vibrant veggies and protein-rich beans, all tossed in a zesty vinegar dressing that stays fresh for days. Perfect for meal prep, it’s the ultimate way to enjoy a tasty, wholesome lunch or side all week long!
Prep
15
min
Cook
30
min
Serves
4
people
Level
intermediate
📝 Ingredients
Serves 4🥬Fresh Produce(10)
- artichoke hearts
- 4 leaves of fresh basil, chopped
- 2 bell peppers, chopped
- 1 container of cherry tomatoes, chopped
- garlic olive oil
- flat-leaf parsley, chopped
- 1 shallot, chopped
- sun-dried tomatoes, chopped
- sun-dried tomato oil, set aside
- sun-dried tomato oil for dressing
🥩Meat & Seafood(2)
- 0.5 lb smoked chipotle chicken, chopped (227 g)
- 1 package of pepperoni, chopped
🥛Dairy & Eggs(1)
- 1 container of mini mozzarella balls
🫙Pantry Staples(2)
- 1 can of chickpeas
- 1 can of white beans
🧂Spices & Seasonings(2)
- pizza seasoning
- sea salt
🍯Sauces & Condiments(2)
- mustard
- red wine vinegar
👨🍳 Instructions
- 1
Chop the shallot, parsley, bell peppers, basil, and cherry tomatoes.
- 2
Chop the pepperoni and smoked chipotle chicken.
- 3
Set aside the sun-dried tomato oil and add the chopped sun-dried tomatoes, artichoke hearts, white beans, chickpeas, and mini mozzarella balls.
- 4
For the dressing, mix together sun-dried tomato oil, garlic olive oil, red wine vinegar, pizza seasoning, sea salt, and mustard.
- 5
Use a milk frother to make the dressing creamy.
- 6
Toss everything together and store in deli containers in the fridge.
💡 Pro Tips
- ✓Reserve 2-3 tablespoons of bean liquid when draining canned beans and add it to your dressing - the starchy liquid acts as a natural emulsifier and helps the oil-based dressing coat every ingredient evenly.technique2-3 tablespoons bean liquid
- ✓Salt your chopped vegetables 15 minutes before assembling and drain excess liquid - this prevents the salad from becoming watery while concentrating flavors through osmotic dehydration.timing15 minutes
- ✓Use a 3:1 ratio of sun-dried tomato oil to red wine vinegar in your dressing because the intense umami oils need higher fat content to balance the acidity and properly distribute fat-soluble flavor compounds.ingredient3:1 oil to vinegar ratio
- ✓Milk froth your dressing for exactly 30-45 seconds to create a stable emulsion - over-frothing breaks the emulsion and creates a greasy separation that won't coat ingredients properly.equipment30-45 seconds
- ✓Add mozzarella balls last and toss gently only 2-3 times because excessive agitation breaks their delicate protein structure, causing them to release moisture and become rubbery.technique2-3 gentle tosses
Share this recipe
Prep
15
min
Cook
30
min
Serves
4
people
Level
intermediate
Share this recipe
Mediterranean Spicy Sun-Dried Tomato Dense Bean Salad
Dive into a flavor-packed Mediterranean adventure with our Spicy Sun-Dried Tomato Bean Salad! This hearty dish is brimming with vibrant veggies and protein-rich beans, all tossed in a zesty vinegar dressing that stays fresh for days. Perfect for meal prep, it’s the ultimate way to enjoy a tasty, wholesome lunch or side all week long!
📝 Ingredients
Serves 4🥬Fresh Produce(10)
- artichoke hearts
- 4 leaves of fresh basil, chopped
- 2 bell peppers, chopped
- 1 container of cherry tomatoes, chopped
- garlic olive oil
- flat-leaf parsley, chopped
- 1 shallot, chopped
- sun-dried tomatoes, chopped
- sun-dried tomato oil, set aside
- sun-dried tomato oil for dressing
🥩Meat & Seafood(2)
- 0.5 lb smoked chipotle chicken, chopped (227 g)
- 1 package of pepperoni, chopped
🥛Dairy & Eggs(1)
- 1 container of mini mozzarella balls
🫙Pantry Staples(2)
- 1 can of chickpeas
- 1 can of white beans
🧂Spices & Seasonings(2)
- pizza seasoning
- sea salt
🍯Sauces & Condiments(2)
- mustard
- red wine vinegar
👨🍳 Instructions
- 1
Chop the shallot, parsley, bell peppers, basil, and cherry tomatoes.
- 2
Chop the pepperoni and smoked chipotle chicken.
- 3
Set aside the sun-dried tomato oil and add the chopped sun-dried tomatoes, artichoke hearts, white beans, chickpeas, and mini mozzarella balls.
- 4
For the dressing, mix together sun-dried tomato oil, garlic olive oil, red wine vinegar, pizza seasoning, sea salt, and mustard.
- 5
Use a milk frother to make the dressing creamy.
- 6
Toss everything together and store in deli containers in the fridge.
💡 Pro Tips
- ✓Reserve 2-3 tablespoons of bean liquid when draining canned beans and add it to your dressing - the starchy liquid acts as a natural emulsifier and helps the oil-based dressing coat every ingredient evenly.technique2-3 tablespoons bean liquid
- ✓Salt your chopped vegetables 15 minutes before assembling and drain excess liquid - this prevents the salad from becoming watery while concentrating flavors through osmotic dehydration.timing15 minutes
- ✓Use a 3:1 ratio of sun-dried tomato oil to red wine vinegar in your dressing because the intense umami oils need higher fat content to balance the acidity and properly distribute fat-soluble flavor compounds.ingredient3:1 oil to vinegar ratio
- ✓Milk froth your dressing for exactly 30-45 seconds to create a stable emulsion - over-frothing breaks the emulsion and creates a greasy separation that won't coat ingredients properly.equipment30-45 seconds
- ✓Add mozzarella balls last and toss gently only 2-3 times because excessive agitation breaks their delicate protein structure, causing them to release moisture and become rubbery.technique2-3 gentle tosses