High-Fiber Italian Puttanesca Bean Salad Recipe (9 Ingredients, 25 Minutes) by Jan Mostrom
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This Italian bean salad recipe is reminiscent of Italian Puttanesca pasta with salty capers and olives. I love this bean salad recipe because it is assembled and served in just one salad bowl, is a heart-healthy part of the Mediterranean Diet and is a filling vegetarian meal.
This simple Mediterranean bean salad is ready to eat in just 25 minutes. Here is your short shopping list: fresh tomatoes, white beans and/or chickpeas, fresh parsley, Parmesan cheese, extra-virgin olive oil, kalamata olives, capers, fresh garlic and a lemon for juicing. Check out the health benefits of white beans, the health benefits of chickpeas and the health benefits of tomatoes.
Serve this healthy, delicious and nutritious bean salad for lunch or as a vegetarian dinner. If you want a bit more heft to the lunch or dinner, just add crusty bread or dinner rolls. (We have lots of easy bread recipes on 30Seconds!) This Italian-inspired recipe could also be a healthy side dish with grilled chicken, fish, shrimp, pork or beef.
Cuisine: Italian / American
Prep Time: 25 minutes
Cook Time: 0 minutes
Total Time: 25 minutes
Servings: 6
Ingredients
- 1 1/2 pounds ripe tomatoes, any size, cut into bite pieces
- 3 cups cooked chickpeas and/or white beans or 30 ounces (2 cans) white beans or chickpeas (I used one can of each)
- 1/2 cup coarsely chopped parsley, leaves and stems
- 1/3 cup grated Parmesan cheese
- 1/4 cup extra virgin olive oil
- 1/4 cup pitted kalamata olives, sliced
- 3 tablespoons capers, drained
- 1 garlic clove, finely grated or minced
- 1 lemon, juiced (divided)
Here's how to make it:
- In a large salad bowl add the tomatoes, beans, fresh parsley, Parmesan, olive oil, olives, capers, garlic and the juice from half the lemon. Taste and add salt, if desired, and toss again. Let sit for 10 minutes or up to 2 hours on the counter.
- When ready to serve, add the remaining lemon juice and another pinch of salt. Toss again. Serve and enjoy. This salad will keep in the refrigerator for three days. Bring to room temperature before eating to maximize taste. Store the salad in an airtight container.
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