Mediterranean Dense Bean Salami (Printable)

Hearty beans, cured salami, olives, and fresh herbs combine for a Mediterranean salad full of bold flavors.

# Ingredient List:

→ Beans & Legumes

01 - 1 can (15 oz) cannellini beans, drained and rinsed
02 - 1 can (15 oz) chickpeas, drained and rinsed
03 - 1 can (15 oz) kidney beans, drained and rinsed

→ Meats & Proteins

04 - 4 oz dry-cured salami, diced

→ Vegetables

05 - 1 small red onion, finely diced
06 - 1 medium cucumber, diced
07 - 1 red bell pepper, diced
08 - 1 cup cherry tomatoes, halved
09 - 1/2 cup pitted Kalamata olives, sliced
10 - 2 tbsp capers, drained
11 - 1/4 cup fresh parsley, chopped
12 - 2 tbsp fresh basil, sliced

→ Dressing

13 - 4 tbsp extra-virgin olive oil
14 - 2 tbsp red wine vinegar
15 - 1 tsp Dijon mustard
16 - 1/2 tsp dried oregano
17 - 1/2 tsp sea salt, plus more to taste
18 - 1/4 tsp cracked black pepper
19 - 1 clove garlic, minced

# Directions:

01 - In a large bowl, combine the cannellini beans, chickpeas, and kidney beans.
02 - Add the diced salami, red onion, cucumber, red bell pepper, cherry tomatoes, olives, and capers.
03 - Sprinkle in the chopped parsley and basil.
04 - In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, oregano, salt, pepper, and minced garlic until emulsified.
05 - Pour the dressing over the salad ingredients and toss gently to combine.
06 - Taste and adjust seasoning if needed.
07 - Chill for 30 minutes before serving, if desired, to enhance flavors.

# Expert Tips:

01 -
  • It tastes better the next day, so meal prep suddenly feels like winning the lottery.
  • You get genuine protein and fiber without needing to think about macros.
  • The salami provides enough salt and richness that the whole thing feels indulgent despite being genuinely good for you.
02 -
  • If you skip rinsing the canned beans, your salad will taste metallic and wrong—this one step prevents disaster.
  • The dressing needs to be made fresh each time; it doesn't keep well, and old vinaigrette tastes flat and sad.
  • Salami quality matters; cheap salami gets rubbery and tastes like salt, while good dry-cured salami adds a savory depth that makes people ask what your secret is.
03 -
  • Make the dressing in a jar and shake it vigorously right before dressing the salad so the oil and vinegar don't separate.
  • If you're meal prepping, keep the dressing in a separate container and add it only to the portion you're eating that day; this keeps everything from getting soggy.
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