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Italian Grinder Bean Salad: A High-Protein, Flavor-Packed Meal Prep Delight

Italian Grinder Bean Salad
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When I was growing up, Sunday dinners were sacred. We’d gather around Nonna’s table, and she’d always have something hearty, vibrant, and made with love. This Italian Grinder Bean Salad is inspired by those warm memories—packed with protein, bold flavors, and the kind of colors that make your heart sing. It’s perfect for meal prep or a quick, wholesome lunch that brings back that Sunday feeling any day of the week. Give it a try and bring a little piece of Italy into your kitchen.

Ingredients

Scale

  • 1 can (15 oz) chickpeas, rinsed and drained

  • 1 can (15 oz) cannellini beans, rinsed and drained

  • 1 cup cherry tomatoes, halved

  • 1/2 red onion, thinly sliced

  • 1/2 cup pepperoncini peppers, sliced

  • 1/2 cup roasted red peppers, chopped

  • 1/4 cup black olives, sliced

  • 1/2 cup provolone or mozzarella, diced

  • 1/2 cup salami or turkey, diced (optional for extra protein)

  • 1/4 cup fresh parsley, chopped

Dressing

  • 3 tbsp olive oil

  • 2 tbsp red wine vinegar

  • 1 tsp Dijon mustard

  • 1 clove garlic, minced

  • 1/2 tsp dried oregano

  • Salt and black pepper to taste

Instructions

  • In a large bowl, mix chickpeas, cannellini beans, tomatoes, onion, pepperoncini, roasted peppers, olives, cheese, and meat if using.

  • In a small jar or bowl, whisk together olive oil, vinegar, mustard, garlic, oregano, salt, and pepper.

  • Pour dressing over salad and toss well to combine.

  • Sprinkle with parsley before serving.

  • Chill for at least 30 minutes for best flavor—ideal for 3-4 days in the fridge.

Notes

  • Add cooked pasta or quinoa for a heartier version.

  • Great as a wrap filling or on top of leafy greens.

  • Use no-salt beans and adjust seasonings if watching sodium.

Nutrition

Find it online: https://recipes.gernarb.com/italian-grinder-bean-salad-a-high-protein-flavor-packed-meal-prep-delight/