The best thing about this Italian Bean Salad is that everything comes from a jar or a tin – meaning you can keep the ingredients stocked and whip up a filling, high-fibre lunch in just minutes. It’s packed with nutrients and bold Mediterranean flavours thanks to jarred antipasti, artichokes, capers, and olives. I’ve even used jarred pesto as a quick, flavourful dressing.
Why you’ll love this Italian Bean Salad
- Everything in this Italian bean salad comes from a jar or a tin, so you can stock up on the ingredients without worrying about anything going off. It’s pantry-friendly and always ready when you are.
- Ready in minutes! There’s no cooking involved – just a bit of chopping and draining a few tins. It’s the perfect quick Sunday meal prep or an easy, no-fuss weekday lunch.
- High in fibre and plant-based protein. Beans are an incredible source of fibre, plant protein, and slow-digesting carbs – making this salad as nutritious as it is satisfying.
Ingredients you’ll need
To make this Italian bean salad you will need:
- 1 x 400g tin chickpeas
- 1 x 400g tin cannellini beans
- 1/3 cup jarred artichokes drained
- 1/2 cup jarred antipasti in oil drained on kitchen paper
- 1/3 cup olives halved
- 1 tbsp capers
- 4 tbsp pesto
- 1 tbsp toasted mixed seeds (optional)
How to make an Italian Bean Salad
First, drain your chickpeas and mixed beans, then rinse them under cold water.
Next, roughly chop the artichokes and any larger pieces of antipasti.
In a large bowl, combine the chickpeas, beans, chopped artichokes, antipasti, olives, and capers. Toss well to mix everything evenly.
Then, spoon in the pesto and stir again until all the ingredients are coated in the dressing.
Finally, serve immediately or store in an airtight container in the fridge for up to 3 days – the flavours will continue to develop over time.
Tips for the best Italian bean salad
- Use good-quality chickpeas and beans. For convenience and cost, I’ve used tinned beans – but if you want to elevate your Italian bean salad, opt for beans from a glass jar. They tend to have better texture and a cleaner flavour. I like to use Bold Bean Co beans.
- Choose a high-quality jarred pesto. Look for a pesto made with pine nuts, 100% olive oil, and real Parmesan. A good pesto makes all the difference and brings richness and depth to the salad.
Variations and add ons
- Add a little extra protein. Toss in some cheese or tofu for a more filling salad. I recommend mozzarella, feta, or a feta-style tofu for a plant-based option.
- Swap beans for grains. Not a fan of too many beans? Swap out one tin for a 250g pouch of microwavable mixed grains like quinoa, spelt, or bulgur. It adds texture and variety.
- Use your favourite beans. This recipe is flexible – use whichever beans you like. I particularly love it with butter beans, white beans, or a mix of both.
- Include cherry tomatoes. While this salad is designed to be made entirely from pantry staples, halved fresh cherry tomatoes make a delicious, juicy addition if you have some on hand.
Frequently asked questions
- How long will this Italian bean salad keep in the fridge? This salad stores well for up to 3 days in an airtight container in the fridge. The flavours even deepen over time, making it perfect for meal prep.
- Can I use any type of beans? Yes! Whether you use jarred, tinned, or any cooked beans, they’ll all work beautifully in this salad. Feel free to mix and match your favourites.
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Italian Bean Salad
Ingredients
Method
- Drain your chickpeas and beans and rinse with cold water.
- Roughly chop the artichokes and antipasti.
- Add the chickpeas, beans, artichoke, antipasti, olives, and capers to a bowl. Mix well to combine. Add the pesto and mix again.
- Serve straight away sprinkled with the mixed seeds, or keep in an airtight container in the fridge for up to 3 days.
