Have you seen those “dense bean salads” that have gone viral on TikTok? It’s a new spin for a salad that’s packed with beans and veggies, tossed in a vinaigrette. 

This Italian Sub Dense Bean Salad combines all the traditional ingredients of a Grinder sandwich – salami, red onion, provolone cheese, onion, pepperoncini – put in a bowl with 2 types of beans. Then everything’s tossed together in a homemade balsamic vinaigrette. It's protein-packed, nutrient-dense, and the perfect high-protein, nutrient-dense lunch or light supper.

Cannellini beans [also known as white kidney beans] are standard fare in Tuscan dishes, while garbanzo beans [chickpeas] are popular in southern Italy.  These beans have a mild flavor and a meaty texture.

Pepperoncini are mildly spicy Italian pepper, about 2 inches long with a thin, pale green skin.  The mild pepper commonly grows in Italy and Greece they add a little kick to pizzas, sandwiches, and salads. They're not just a garnish; they're a flavor enhancer that can transform the mundane into the magnificent.

This coulfd be one of the easiest salads you’ll ever make—and don’t forget to have some fun with it!  Swap out any veggies, switch up the meat, use different cheeses …whatever your heart desires. This salad is also a perfect way to use up whatever you have in your pantry or fridge.

Why we love these ingredients

Looking for an easy way to support your gut microbiome? Try beans! Beans are packed with oligosaccharides, complex carbohydrates that stimulate the growth of beneficial bacteria and beat back the growth of bad bacteria. So not only is this great for your gut, but it also reduces inflammation and supports immune system health.

Beans also contain protein as well as an array of health-boosting phytochemicals, vitamins, and minerals.

Chickpeas, also known as garbanzo beans, are high in fiber, especially a soluble fiber called raffinose. The good bacterium in your gut break down the raffinose, which eases constipation  and promotes regularity.  Chickpeas also can lower cholesterol levels and keep blood sugar in check.

Italian Pepperoncini promote regular bowel movements and helps reduce gas and bloating. Their low calorie and high fiber content also make them allies in weight management. These baby peppers also contain anti-inflammatory and antibacterial compounds as well as Vitamin C to bolster immune health.

Oregano has antimicrobial, antiviral, and antifungal properties that can reduce bloating, gas, and indigestion. It’s also rich in antioxidants and antimicrobials properties that can fight off viruses and bacteria.

Pro tips to get you started

If you want to watch your sodium intake, purchase the low-sodium canned beans. Rinsing the beans washes off even more of the salt. Then drain and they’re ready to go.

Red onion adds a nice splash of color, but it can taste harsh. Soaking the onion in cold water for about ten minutes will help mellow out its strong, pungent flavor. Drain well, then add to the salad.  You can also substitute sweet Vidalia onion, which doesn’t need any soaking.

Italian Sub Dense Bean Salad

INGREDIENTS

For the salad:

• 1 15 oz can Garbanzo beans [chickpeas], drained and rinsed
• 1 15 oz can Cannellini [or Great Northern] beans, drained and rinsed
• 4 oz salami, diced
• 1/3 cup red onion, chopped
• 1 cup diced red bell pepper
• 1/2 cup chopped parsley
• 1/3 cup chopped pepperoncini
• 4 oz provolone cheese, cubed

For the vinaigrette:

• 1/2 cup olive oil
• 1/4 cup balsamic vinegar [or red wine vinegar]
• ¼ tsp sugar
• 2 tsp dried oregano
• 1 tsp Dijon mustard
• 1/2 tsp salt
• Dash of freshly ground pepper

Instructions

1. Make the vinaigrette: Combine the olive oil, vinegar, oregano, mustard, and salt in a mason jar. Place the lid on the jar and shake to combine.
2. Make the salad: Combine all the ingredients in a large bowl. Pour dressing over salad and toss. Enjoy immediately or store in containers in the refrigerator to enjoy throughout the week. As this sits, it gets better!