This Grinder Dense Bean Salad combines all the classic flavors of a Grinder sandwich, in a bean salad form. Salami, red onion, peppers, parsley, pepperoncini, and beans are tossed in a red wine vinaigrette. It’s protein-packed, nutrient-dense, and the perfect thing to meal prep!
Dense Bean Salads
If you’re unfamiliar with the term “dense bean salad”, allow me to introduce you to the latest viral food trend. Violet Witchel (@violet.cooks on TikTok) coined the term that really is just a salad packed with beans and veggies, and tossed in a vinaigrette. It’s prepped in advance and is the perfect nutritious lunch. This is hardly a new concept, but I love this moment that beans are getting. I use beans in my cooking and diet as a source of protein regularly, so this type of recipe is something in my regular meal prep rotation.
The version I’m sharing today has all the makings of a Grinder sandwich. It’s spicy, salty, and oh-so satisfying. Read on to learn how to make it!
How To Make Dense Bean Salad
The components of a dense bean salad are simple and totally customizable:
- Beans, of course. Choose your favorite, or change the type of bean you use based on the other ingredients you have. Canned beans are quick and convenient, but cooking your own beans is economical and allows you to control what goes into them (I mainly mean sodium!).
- The add-ins. This is where the fun comes in. Add whatever veggies, meat, cheese, and other ingredients that your heart desires! You can stick to a theme (like, a Grinder sandwich), or you can use up what you have in your pantry or fridge.
- The dressing. Another delicious was to customize your dense bean salad is the dressing or vinaigrette you use. You can keep it simple with a basic vinaigrette, or you can make it creamy, herby, spicy…the sky’s the limit!
Ingredients for a Grinder Dense Bean Salad
- Garbanzo Beans
- Cannellini Beans (or Great Northern Beans)
- Salami
- Bell Peppers
- Parsley
- Red Onion
- Pepperoncini
- Red Wine Vinaigrette
Other Bean-Based Recipes To Try
- Marinated Gigante Beans
- Lemony Quinoa With White Beans & Artichokes
- Pasta Salad With Chickpeas, Spinach, And Olives
- Vegetarian Greek Power Bowls
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Grinder Dense Bean Salad
Ingredients
- 1 15 oz can Garbanzo beans, drained and rinsed
- 1 15 oz can Cannellini beans, drained and rinsed
- 4 oz salami, chopped
- 1/3 cup red onion, chopped
- 1 1/2 cups chopped bell peppers (I used mini red, yellow, and orange peppers)
- 1/2 cup chopped parsley
- 1/3 cup chopped pepperoncini
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 2 tsp dried oregano
- 1 tsp Dijon mustard
- 1/2 tsp salt
Instructions
- Combine all the ingredients through the chopped pepperoncini in a large bowl.
- Combine the olive oil red wine vinegar, oregano, mustard, and salt in a small lidded jar. Place the lid on the jar and shake to combine. Pour dressing over salad, and toss completely to combine.
- Enjoy immediately or store in containers in the refrigerator to enjoy throughout the week. As this sits, it gets better! Enjoy within one week.