Caprese Dense Bean Salad Recipe Is Delicious & Nutritious (15 Minutes, High-Protein, High-Fiber) by Elisa Schmitz
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If you're a caprese salad lover, then meet your new favorite salad. This caprese dense bean salad recipe is absolutely amazing. Dense bean salads are having a moment, and there are plenty of reasons why. First, dense bean salads are delicious! Second, these no-lettuce salads are very nutritious. Finally, the high-protein and high-fiber salads are so quick and versatile. From Mediterranean to American to Mexican and beyond, there's a nutrient-dense bean salad recipe for just about anyone. This caprese dense bean salad recipe is my current favorite – it's delicious, nutritious and so easy to make.
Thanks to the cyclosporiasis outbreak, now may be an especially good time to enjoy a no-lettuce salad. Especially if you're looking to add more fiber and protein to your diet, without sacrificing flavor. This caprese salad recipe packs tons of protein and fiber, making it a great addition to a healthier Mediterranean Diet. But you'll eat it for the flavorful taste of Italy that it brings. OMG, this caprese salad is so good!
The Italian-inspired salad is simple and satisfying. The vinaigrette dressing is so savory, and it offers the health benefits of olive oil and the health benefits of red wine vinegar. The chickpeas (check out the health benefits of chickpeas) and cannellini beans (learn about the health benefits of white beans) make up the dense bean part of the salad, while the tomatoes, bell peppers, red onions and basil add fresh flavor and nutrition. Learn about the health benefits of bell peppers, the health benefits of tomatoes and the health benefits of basil. The fresh mozzarella offers additional protein and health benefits, too.
This easy Mediterranean bean salad recipe is ready in only about 15 minutes, making it a simple lunch salad or weeknight dinner. To make this flavorful salad recipe, here are the gluten-free ingredients you'll need to gather: extra virgin olive oil, red wine vinegar, balsamic glaze, cannellini beans, chickpeas, tomatoes, green bell pepper, red onions, fresh mozzarella cheese and fresh basil. You can garnish it with additional balsamic glaze and fresh basil, if you like, but that's optional. Simply combine the dressing ingredients, then add the salad ingredients. Toss to combine and serve as you like. So simple!
Enjoy this irresistible Italian bean salad as a hearty lunch, a vegetarian dinner, or as a refreshing side dish for any meal you choose. Take it to your next summer picnic or potluck and watch it disappear.
Cuisine: Italian / Mediterranean
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 6
Ingredients
The Dressing
- 1/4 cup extra virgin olive oil
- 1 1/2 tablespoons red wine vinegar
- 1 1/2 tablespoons balsamic glaze
- salt and pepper, to taste (optional, but I used about 1 teaspoon of each)
The Salad
- 30 ounces (2 cans) cannellini beans (or other white beans), drained and rinsed
- 15 ounces (1 can) chickpeas, drained and rinsed
- 2 cups tomatoes, diced
- 1 cup green bell pepper (or other color bell pepper), diced
- 1/2 cup red onion, diced
- 1/2 cup fresh basil, diced or torn
- 8 ounces fresh mozzarella cheese, diced
- salt and pepper, to taste (optional, but I used about 1/4 teaspoon of each)
- fresh basil, for garnish (optional)
- balsamic glaze, for garnish (optional)
Here's how to make it:
- In a large mixing bowl, add the olive oil, red wine vinegar and balsamic glaze. Season with salt and pepper, to taste, if desired. Whisk to combine. Taste to see if you'd like to add more of any of the ingredients.
- Add the cannellini beans, chickpeas, tomatoes, bell peppers and red onions. Stir to combine. Taste and season with additional salt and pepper, to taste, if desired. (I used cannellini beans, but you could use other white beans, if you like. I used green bell pepper, but you can use any color bell pepper you prefer.)
- Fold in the basil and mozzarella cheese.
- Transfer to a serving bowl, or to individual bowls or plates. Garnish with additional balsamic glaze and/or basil, if desired, and serve.
- Store leftover salad in an airtight container in the refrigerator.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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