Grinder Bean Salad 

The Grinder Bean Salad is a hearty, protein-rich salad inspired by the flavors of a classic “grinder” sandwich but transformed into a fresh, nutritious dish. It combines crunchy veggies, creamy beans, zesty dressing, and savory deli-style flavors for a satisfying meal. Perfect for meal prep, potlucks, or a quick, no-cook lunch!

Prep Time: 15 minutes

Chill Time (Optional): 30 minutes for enhanced flavor

Total Time: 15-45 minutes

 Ingredients (Serves 4-6)

For the Salad:

1 can (15 oz) chickpeas (drained & rinsed)

1 can (15 oz) cannellini beans (or kidney beans, drained & rinsed)

½ cup cherry tomatoes (halved)

½ cup red onion (thinly sliced)

½ cup banana peppers (sliced)

½ cup black olives (sliced)

½ cup shredded iceberg or romaine lettuce (for crunch)

¼ cup fresh parsley or basil (chopped)

¼ cup diced salami or pepperoni (optional, for an authentic grinder flavor)

¼ cup shredded provolone or parmesan (optional)

For the Dressing:

3 tbsp olive oil

2 tbsp red wine vinegar

1 tbsp Dijon mustard

1 tbsp mayonnaise (for a creamy twist)

1 tsp Italian seasoning

½ tsp garlic powder

½ tsp crushed red pepper flakes (optional, for spice)

Salt & black pepper to taste

 Instructions:

Prepare the Ingredients:

Drain and rinse the beans, chop all veggies, and slice the banana peppers, olives, and deli meats if using.

Make the Dressing:

In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, mayonnaise, Italian seasoning, garlic powder, red pepper flakes, salt, and black pepper.

Assemble the Salad:

In a large bowl, combine chickpeas, cannellini beans, tomatoes, red onion, banana peppers, olives, and shredded lettuce. If using, add deli meat and cheese.

Toss & Serve:

Pour the dressing over the salad and toss well to coat everything evenly.

Chill for Best Flavor:

Let the salad sit for at least 30 minutes in the fridge for the flavors to meld (optional but recommended).

Serve & Enjoy!

This salad can be eaten alone or served in a wrap, over greens, or with toasted bread for an open-faced sandwich-style meal.

 Tips & Variations:

Vegan Option:

Skip the salami/cheese and add extra chickpeas or marinated tofu.

Extra Crunch:

Add croutons or roasted chickpeas just before serving.

Meal Prep Friendly:

Stays fresh for up to 3 days in the fridge. Store dressing separately for best texture.

Make it a Sandwich:

Serve in a hoagie roll or pita for a Grinder Bean Sandwich!

 Nutrition Facts (Per Serving, Approx.)

Calories: ~250-300 kcal

Protein: ~10g

Carbs: ~28g

Fats: ~12g

Fiber: ~7g

Sugar: ~3g

Sodium: ~400mg (varies based on deli meats & olives)