This Mediterranean white bean and mixed bell pepper summer BBQ salad is perfect for Memorial Day, or any BBQ, is bursting with flavor, and marinates in a zesty viniagrette. The addition of fennel lends notes of licorice and a nice crunch that keeps its’ texture and stands up to the marinade.
Not only can this Mediterranean white bean and mixed bell pepper Memorial Day Salad be made ahead, it tastes better the second day when the flavors combine. Having healthy sides like these mean you can spend less time in the kitchen, and more time with your guests.
No need to wait until Memorial Day, this is a great salad to make ahead for weekly meal prep.
This is a vibrant, delicious, nutritious, and colorful salad with lots of eye appeal. Serve with burgers, dogs, grilled steaks like flank steak, london broil, and grilled chicken or fish.
Looking for a grilled meat recipe, along with some other sides ideas for your Memorial Day BBQ? Try my Grilled Flank Steak With Chimichurri in a Hurry which is complete with side recipes for a make ahead skillet hash brown, and a Greek tomato feta oregano salad.
The beans in this Mediterranean white bean salad offer lots of health benefits and make this substantial enough as a main for vegetarian guests.
Jump to RecipeIngredients in Mediterranean White Bean Memorial Day Salad
Bell Peppers and Frying Peppers add an array of carotenoids to this dish. These are powerful fat soluble antioxidants that protect our cells from damage. We know of over 1,000 carotenoids (the red, orange, and yellow pigments of plants). The anti-inflammatory phytonutrients in plants are what give the bell peppers their varying colors, which is why it’s important to eat the rainbow when picking produce. Plus, the mixed colors of bell peppers give this dish eye appeal. They frying peppers (you can buy Cubanelle at the market if these are not labeled as frying peppers) also have carotenoids like lutein and zeaxanthin that protect eye health
Red Onion and anything in the onion family like leeks and shallots have quercetin and sulfur compounds that protect heart health, can help maintain healthy levels of cholesterol, and decrease risk of heart attack and stroke. While all onion family foods are healthy, red onions get their color from the anti-inflammatory polyphenols called anthocyanins, which protect our skin against sun damage, support cardiovascular health, and help with weight loss
Fennel is my favorite fibermaxxing vegetable. It has a mix of both soluble and insoluble fibers, which is why it is known as a digestive aid. Growing up in an Italian family, we often had cut up fennel around to have before or after meals. If the market you buy fennel from leaves the fronds (the hairy bits at the top) intact, use as a garnish for the salad. Be sure to remove the core in the center, and the outer layer of the fennel. The outer layer if the oldest part of the fennel, and will be too tough to eat raw, and the inner core is also tough, and lacks flavors of the rest of the bulb.
Grape or Cherry Tomatoes are high in the carotenoid lycopene, and give tomatoes their rich color. Other high lycopene produce includes watermelon and pink grapefruit. Lycopene supports prostate health and protects against cancer in men. I like to leave the grape tomatoes whole in this recipe. This helps the salad to carry over for a few days. If you slice the tomatoes, it’s best to eat this Mediterranean bean salad within one to two days, because the cut tomato surfaces will begin to sweat and break down from the viniagrette.
Italian Oil Cured Olives are high in healthy monounsaturated fats. I like olives with the pits in them because I think they are more flavorful, but it you’re cooking for a crowd, you may want to use pitted for safety sake. You can easily swap out another brined olive of choice, like Kalamata or Cerignola.
White Beans are high in resistant starches that fuel and keep our gut linings healthy, support healthy gut microbiome, and are helpful for people who are looking to maintain healthy glucose levels. As a Registered Dietitian Nutritionist, I count legumes in the protein category, as they are a significant source of healthy plant proteins. I like to choose a small firm canned white bean or white navy bean, as they will hold up better in a salad than creamy white beans like cannellini. Be sure to rinse and drain your can of white beans well.
Fresh Italian Parsley Leaves are a super nutritious and low calorie, high fiber herb that acts as a natural diuretic. This can help with some Memorial Day Weekend bloat if you find yourself doing a lot of socializing and eating a little more than usual. Feel free to be liberal with fresh parsley, as it is not overpowering like some other herbs. Since this is a raw dish, be sure to use the leaves only, as the stems are tough and fibrous. It takes a little effort to pull the tender leaves off the tough stems, but the results are worth it!
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Instagram Tutorial: How to Cut a Bell Pepper Without Making a Mess
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Instagram Tutorial of Mediterranean White Bean Salad
Mediterranean Mixed Peppers White Bean Salad
This is one of my favorite make ahead salads to bring to a barbecue or for entertaining in the summer
Ingredients
- 1 Red Bell Pepper
- 1 Orange Bell Pepper
- 1 Yellow Bell Pepper
- 2 Italian Frying Peppers
- 1 Medium Red Onion
- 1 Head of Fennel
- 1 Pint Grape Tomatoes Rinsed
- 1 cup Italian oil cured olives Pitted
- 15oz can White Beans Drained and Rinsed
- 1 cup Fresh Parsley Leaves
- ¼ cup Red Wine Vinegar
- ¼ cup Extra Virgin Olive Oil
- 2 cloves Fresh Garlic Crushed
- Salt and Pepper to Taste
Instructions
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Cut peppers and onion into 1/2 inch cubes
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Remove and discard fronds and core from fennel, and slice thinly
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Combine all ingredients in a large bowl
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Adjust seasonings as necessary
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Let stand for flavors to combine, or serve immediately
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Store covered in refrigerator up to 5 days
Recipe Notes
*If you do not like fennel, substitute celery
You can serve this right away, but it really tastes best when it sits overnight
