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)