Grinder Bean Salad 

 Grinder Bean Salad 

Table of Contents

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.

See also  Bok Choy and Shrimp Skillet 

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)