Marinated Bean Tomato Salad

This marinated sun-dried tomato bean salad transforms humble pantry ingredients into a vibrant Mediterranean-inspired meal that's perfect for meal prep or casual entertaining. The bright lemony dressing with pops of briny capers and sweet sun-dried tomatoes makes the beans anything but boring.

I first created this salad when looking for protein-rich options that wouldn't leave me hungry an hour later. It's become my go-to for summer picnics and impromptu dinner parties because it actually tastes better after marinating overnight.

Ingredients

• Shallot: Provides a milder onion flavor that gets tamed by the ice water soak perfect for eating raw
• Fresh parsley: Brings brightness and color use Italian flat-leaf for the best flavor
• Vegan mayonnaise: Creates a creamy base without dairy making the dressing silky and rich
• Extra virgin olive oil: Adds fruity notes and healthy fats choose a good quality one you enjoy
• Dijon mustard: Emulsifies the dressing while adding tangy depth
• White wine vinegar: Provides acidity that wakes up all the flavors use champagne vinegar for a milder option
• Caper brine: Secret ingredient that adds complex briny flavor without extra effort
• Agave syrup: Balances the acidic components with just a touch of sweetness
• Dried oregano: Classic Mediterranean herb that infuses the dressing look for bright green leaves
• Red pepper flakes: Adds gentle heat that builds in the background
• Lemon zest and juice: Provides fresh citrus notes that brighten the entire dish
• Chickpeas: Offer nutty flavor and hearty texture rinse well to remove excess starch
• Cannellini beans: Add creamy texture and mild flavor that absorbs the dressing beautifully
• Sun-dried tomatoes: Intensely concentrated sweet-tart flavor bombs choose ones packed in oil for best results
• Scallions: Gives fresh onion flavor and pretty green color throughout
• Capers: Little bursts of briny goodness that wake up your taste buds
• Avocado: Adds creaminess and healthy fats wait to add until just before serving if making ahead

Step-by-Step Instructions

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Soak the Shallots:

Place thinly sliced shallots in a bowl of ice water for 10 minutes. This crucial step removes the harsh bite of raw shallot while keeping the flavor. After soaking drain rinse and pat them completely dry before adding to your salad. The ice water bath transforms them from sharp to pleasantly mild.

Create the Dressing Base:

In your largest mixing bowl whisk together the minced parsley mayonnaise olive oil Dijon mustard white wine vinegar caper brine agave syrup oregano red pepper flakes and lemon zest and juice. Add a pinch of salt and whisk until completely smooth and emulsified. Taste at this point and adjust salt level the dressing should be vibrant and slightly tangy.

Combine All Components:

Add both types of beans chickpeas and cannellini the sun-dried tomatoes drained shallots scallions minced capers and diced avocado to the bowl with dressing. Season with another generous pinch of salt and plenty of freshly cracked black pepper. Gently fold everything together with a rubber spatula taking care not to mash the beans or avocado pieces. Ensure every component gets evenly coated with the dressing.

Marinate and Serve:

Cover the bowl with plastic wrap or transfer to an airtight container and refrigerate for at least 30 minutes. During this time the beans will absorb the flavors of the dressing and the overall taste will improve dramatically. For serving toast thick slices of sourdough or whole wheat bread until golden brown. While still hot cut a garlic clove in half and rub the cut side over the surface of the toast. Pile the bean salad generously on top or serve alongside for scooping.

This recipe reminds me of long summer evenings in my first apartment when cooking for friends became my love language. The sun-dried tomatoes are my favorite component they release their oils into the dressing creating little pockets of intense flavor throughout the salad.

Make It Your Own

The beauty of this bean salad lies in its adaptability. Try swapping the cannellini beans for butter beans or navy beans for a different texture. Black beans add striking color contrast and earthier flavor. The bean varieties can be mixed and matched based on what you have in your pantry without compromising the overall experience.

Seasonal Variations

In summer add quartered cherry tomatoes cucumber chunks and fresh corn kernels cut straight from the cob for a garden-fresh twist. The juicy sweetness of these seasonal vegetables pairs wonderfully with the marinated beans.

Serving Suggestions

While delicious on toast this versatile salad works beautifully as part of a larger spread. Serve alongside grilled vegetables and flatbread for a Mediterranean-inspired feast. Spoon it into lettuce cups for a light lunch option or use as a protein-rich topping for mixed greens.

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Enjoy this versatile salad that becomes even more delicious as it marinates!

Frequently Asked Questions

→ Can I prepare this bean salad ahead of time?

Yes! This salad actually benefits from being made ahead as it allows the flavors to meld. Prepare it up to 24 hours in advance, but add the avocado just before serving to prevent browning.

→ Why soak the shallots in cold water?

Soaking shallots in cold water helps remove their sharp, pungent bite while preserving their flavor. This technique makes them milder and more pleasant in raw applications.

→ What can I substitute for vegan mayonnaise?

You can substitute regular mayonnaise if you're not vegan, or use Greek yogurt, tahini, or mashed avocado with a splash of additional lemon juice for a different but equally delicious flavor profile.

→ Is this bean salad suitable for meal prep?

Absolutely! Without the avocado, this salad keeps well in the refrigerator for 3-4 days. Store in an airtight container and add fresh avocado when ready to serve.

→ What can I use instead of cannellini beans?

Great alternatives include navy beans, Great Northern beans, or butter beans. Each will provide a similar creamy texture while absorbing the flavorful dressing.

→ Can I make this salad without oil?

Yes, you can omit the olive oil and increase the vegan mayonnaise slightly, or substitute with additional lemon juice and a bit of vegetable broth for moisture and flavor.