Looking for a vibrant, Marinated Sun-Dried Tomato Bean Salad that’s both delicious and nutritious? This salad is packed with fiber and bold flavors, making it perfect for make-ahead lunches or as an easy vegan side dish. Combining creamy beans, tangy sun-dried tomatoes, and a zesty dressing, it’s a dish that satisfies both the palate and the body.

Why You’ll Love This Marinated Sun-Dried Tomato Bean Salad

This Marinated Sun-Dried Tomato Bean Salad is more than just a tasty dish; it’s a nutritional powerhouse. Here’s why you’ll love it:

High in Fiber: Beans are an excellent source of dietary fiber, promoting digestive health and keeping you full longer.
Rich in Plant-Based Protein: Chickpeas and cannellini beans provide a substantial protein boost, essential for muscle repair and overall health.
Bursting with Flavor: The combination of sun-dried tomatoes, capers, and a lemony dressing creates a tangy and savory profile that’s hard to resist.
Versatile and Convenient: Perfect for meal prep, this salad can be made in advance and enjoyed over several days.

Ingredients for Marinated Sun-Dried Tomato Bean Salad

To prepare this delightful salad, gather the following ingredients:

1 (15 oz) can cannellini beans, rinsed
1 (15 oz) can chickpeas, rinsed
1 shallot, thinly sliced
2 scallions, thinly sliced
1 avocado, cubed
1/3 cup sun-dried tomatoes in oil, julienned
1 tbsp capers, minced
2 tbsp vegan mayonnaise
2 tbsp extra virgin olive oil
1 tbsp Dijon mustard
1 tbsp white wine vinegar
2 tsp caper brine
1 tsp agave syrup
1 tsp dried oregano
1/2 tsp red pepper flakes
Zest and juice of 1 lemon
1/2 cup fresh parsley, divided
Kosher salt and black pepper, to taste
Toasted sourdough or whole wheat bread, for serving

How to Prepare Marinated Sun-Dried Tomato Bean Salad

Follow these simple steps to create your Marinated Sun-Dried Tomato Bean Salad:

Soften Shallots: Soak the thinly sliced shallots in ice water for 10 minutes. Drain, pat dry, and set aside.
Prepare the Dressing: In a large bowl, whisk together vegan mayonnaise, extra virgin olive oil, Dijon mustard, white wine vinegar, caper brine, agave syrup, dried oregano, red pepper flakes, lemon zest and juice, and half of the chopped parsley. Season with kosher salt and black pepper to taste.
Combine Salad Ingredients: Add the rinsed cannellini beans and chickpeas, julienned sun-dried tomatoes, sliced scallions, minced capers, softened shallots, and cubed avocado to the bowl with the dressing. Gently mix until all ingredients are well coated.
Chill the Salad: Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
Serve: Toast slices of sourdough or whole wheat bread in a skillet with a bit of olive oil. Rub each slice with a cut garlic clove. Scoop the chilled salad onto the toasted bread and enjoy.

Customization Tips for Marinated Sun-Dried Tomato Bean Salad

This Marinated Sun-Dried Tomato Bean Salad is highly adaptable. Here are some ideas to make it your own:

Beans: Substitute or mix in other beans like red kidney beans or black beans for variety.
Vegetables: Add diced cucumbers, bell peppers, or cherry tomatoes for extra crunch and color.
Herbs: Experiment with fresh herbs like basil, cilantro, or dill to alter the flavor profile.
Protein Boost: Include grilled tofu, tempeh, or chickpea patties to increase protein content.
Grains: Serve the salad over quinoa, bulgur, or couscous for a more filling meal.

Nutritional Benefits of Marinated Sun-Dried Tomato Bean Salad

This Marinated Sun-Dried Tomato Bean Salad isn’t just tasty—it’s also packed with nutrients:

Fiber: Both cannellini beans and chickpeas are excellent sources of dietary fiber, aiding in digestion and promoting satiety.
Protein: The combination of beans provides a substantial amount of plant-based protein, essential for muscle maintenance and overall health.
Healthy Fats: Avocado and olive oil contribute heart-healthy monounsaturated fats.
Vitamins and Minerals: Ingredients like parsley, lemon juice, and sun-dried tomatoes add vitamins A, C, and K, as well as minerals like potassium and iron.

Serving Suggestions for Marinated Sun-Dried Tomato Bean Salad

Enjoy your Marinated Sun-Dried Tomato Bean Salad in various ways:

On Toast: As described, serve atop toasted bread for a satisfying open-faced sandwich.
In Wraps: Use as a filling for whole wheat wraps or pita pockets.
Over Greens: Spoon over a bed of mixed greens for a hearty salad.
With Grains: Pair with cooked grains like quinoa or farro for a complete meal.
As a Side: Serve alongside grilled vegetables or plant-based proteins.

Storage and Meal Prep Tips for Marinated Sun-Dried Tomato Bean Salad

This Marinated Sun-Dried Tomato Bean Salad is ideal for meal prepping:

Refrigeration: Store in an airtight container in the refrigerator for up to 4 days.
Flavor Development: The flavors continue to develop over time, making leftovers even more delicious.
Avocado Tip: To prevent browning, add avocado just before serving.
Portioning: Divide into individual containers for grab-and-go lunches.

Common Mistakes to Avoid with Marinated Sun-Dried Tomato Bean Salad

To ensure the best results, keep these tips in mind:

Overmixing: Gently combine ingredients to maintain the beans’ texture.
Underseasoning: Taste and adjust seasoning as needed to enhance flavors.
Skipping Chill Time: Allowing the salad to marinate enhances the overall taste.
Using Low-Quality Ingredients: Opt for high-quality olive oil and sun-dried tomatoes for the best flavor.

FAQs about Marinated Sun-Dried Tomato Bean Salad

Q1: Can I use fresh tomatoes instead of sun-dried tomatoes?

A1: While sun-dried tomatoes offer a concentrated flavor, fresh tomatoes can be used for a lighter taste. Consider roasting them to enhance their sweetness.

Q2: How can I make this salad oil-free?

A2: Substitute the olive oil and vegan mayonnaise with unsweetened plant-based yogurt or a tahini-based dressing for a creamy, oil-free alternative.

Q3: Is this salad suitable for gluten-free diets?

A3: Yes, the salad itself is gluten-free. Ensure that any bread or grains served alongside are certified gluten-free.

Q4: Can I freeze the Marinated Sun-Dried Tomato Bean Salad?

A4: Freezing is not recommended as it may alter the texture of the beans and vegetables. It’s best enjoyed fresh or stored in the refrigerator for a few days.

Conclusion

This Marinated Sun-Dried Tomato Bean Salad is a flavorful, nutritious, and versatile dish that’s perfect for various occasions. Whether you’re meal prepping for the week or looking for a quick side dish, this salad delivers on taste and health benefits. Feel free to customize it to your liking and enjoy the delightful combination of textures and flavors it offers

Marinated Sun-Dried Tomato Bean Salad

Author: Alioui
Total Time: 20 mins
Yield: 4 servings 1x

Print Recipe

Description

A vibrant, fiber-packed Marinated Sun-Dried Tomato Bean Salad perfect for make-ahead vegan lunches or a bold-flavored, healthy side dish.

Instructions

1. Soak shallots in ice water for 10 minutes, drain and pat dry.

2. In a large bowl, whisk mayo, oil, mustard, vinegar, brine, syrup, oregano, chili flakes, zest, lemon juice, and half the parsley.

3. Season dressing with salt and pepper.

4. Add chickpeas, beans, sun-dried tomatoes, scallions, capers, shallots, and avocado.

5. Toss gently to coat everything well.

6. Cover and chill salad for 30 minutes to develop flavors.

7. Toast bread slices in a skillet with oil.

8. Rub toasted bread with a cut garlic clove.

9. Scoop salad onto toast and serve.

Notes

• Add avocado just before serving to avoid browning.

• Best served chilled, but even more flavorful the next day.

• Great for picnics, potlucks, or healthy packed lunches.

• Swap chickpeas with black beans or add olives for variety.

Prep Time: 15 mins
Cook Time: 5 mins
Category: Salad
Method: No-Cook
Cuisine: Mediterranean

Nutrition

Serving Size: 1 cup
Calories: 290
Sugar: 4g
Sodium: 390mg
Fat: 17g
Saturated Fat: 2g
Unsaturated Fat: 14g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 9g
Protein: 9g
Cholesterol: 0mg

Keywords: Marinated Sun-Dried Tomato Bean Salad, vegan salad, fiber-rich vegan recipes, chickpea salad, healthy vegan lunch