I’ve been on a bean salad kick lately and today I have this Sun Dried Tomato Bean Salad for you! It’s hearty, bright, flavourful and perfect for meal prep.
It’s made with chickpeas, white beans, sun dried tomatoes, fresh veggies and a zesty vinaigrette to bring it all together.
Why You’ll Love this Recipe
I love having this recipe in the fridge for lunches, a quick side dish and for an easy way to get a boost of fibre! Satisfying, fresh and best part is, you only need 15 minutes to make here. Here are a few more reasons to love it:
- Quick and Easy: Open two cans of beans, chop some veggies, whisk up the dressing and you’re done!
- Protein and Fibre: We all know fibre is so important for digestion and overall health and a bean salad is sure to deliver on fibre. It’s got a good amount of plant-based protein too.
- Meal-Prep Friendly: When in doubt, make a bean salad! Dense bean salads hold up well in the fridge and the flavour only improves the next day.
- Versatile: There’s no need to be perfect with this salad. You can mix and match ingredients, add grains, throw it in a pita, whatever you like!
- Flavour: I mean, sun dried tomatoes, olives, lemon, garlic, all the best flavours if you ask me.
Ingredients
Below is a brief overview of what you’ll need to make the salad and any substitutions you can make. When you’re ready to make the recipe, use the recipe card at the end of the post with the full ingredient list and measurements.
I’ve also shared this Mediterranean Barley Salad and Chickpea Lentil Salad recently and they all have quite-similar Mediterranean inspired vibes so if you have extra ingredients form this recipe, you can use them in those ones.
- Beans: You an use any mix of beans. I used white beans and chickpeas. Kidney beans or canned lentils also work well.
- Sun Dried Tomatoes: Use a small jar (270mL) of sun-dried tomatoes packed in oil, reserving 2 tbsp of the oil for the dressing. The rest can be discarded or kept for another use.
- Fresh Veggies: The recipe calls for cucumber, tomato, bell pepper and red onion but there’s no need to be perfect with these or use exact amounts.
- Vinegar: I used red wine vinegar but you can also use white wine vinegar or apple cider vinegar.
- Herbs: I used parsley and basil.
- Olives: Optional but pair well with the sun dried tomatoes and zesty dressing. I recommend kalamata olives but black olives would also work.
You can also use sun dried tomatoes in this amazing Sun Dried Tomato Pasta Salad and Vegan Sun Dried Tomato Pasta. They’re such a delicious and unique ingredient!
Variations
This salad makes a great base for customizing. Try:
- Adding a handful of spinach or arugula or serving over a bed of greens.
- Make it heartier by adding your choice of grain such as quinoa, barley or farro.
- Top with feta cheese or goat cheese.
FAQs
You can keep the salad in the fridge in an airtight container for up to 3 days.
Yes, this salad is naturally gluten-free as written. Be sure to check packaging of the products you use if you’re celiac.
If you try this Sun Dried Tomato Bean Salad or any other recipe on Running on Real Food, don’t forget to leave a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. And don’t forget to tag me on Instagram @runningonrealfood! Thanks for trying my recipes! -Deryn
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Add all the dressing ingredients to a small bowl or container and whisk until fully combined. Season with a pinch of salt and pepper.
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Add the salad ingredients to a large mixing bowl or salad bowl and mix well.
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Whisk the dressing again briefly then pour over the salad. Toss to combine.
19 oz cans of beans are common in Canada but not as much in the US. They amount to 2 cups of beans once drained and rinsed. You can use 2 cups from a 27oz can or open 2 15 oz cans and use 2 cups worth, or just use the whole large or two small cans, these salad will just have more beans and that’s ok!
Calories: 258kcal, Carbohydrates: 36g, Protein: 12g, Fat: 9g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 5g, Trans Fat: 0.02g, Sodium: 211mg, Potassium: 700mg, Fiber: 10g, Sugar: 6g, Vitamin A: 1242IU, Vitamin C: 38mg, Calcium: 107mg, Iron: 4mg
