Looking for a healthy, satisfying recipe that’s perfect for spring and summer meal prep?
This Italian White Bean Salad with Artichokes & Sautéed Cherry Tomatoes is packed with plant-based protein, loaded with fiber, and tossed in a flavorful balsamic vinaigrette.
It’s the kind of dish that gets even better as it sits, making it ideal for prepping ahead and enjoying all week long.
Made with pantry staples and fresh ingredients, this gluten-free vegan bean salad is bright, zesty, and incredibly easy to throw together.
It’s also endlessly versatile — enjoy it on its own, scoop it over greens, or serve it alongside crusty bread for a hearty lunch or light dinner.
Why You’ll Love This Recipe
•Nutrient-packed: Loaded with fiber, protein, and antioxidants.
•Perfect for meal prep: Keeps well in the fridge for up to 5 days.
•Naturally vegan & gluten-free: Clean, simple, and allergy-friendly.
•Bursting with flavor: Thanks to sautéed cherry tomatoes and a rich balsamic dressing.
•Quick & easy: Comes together in under 30 minutes.
What Makes This Salad Special
The secret to this salad’s deep flavor lies in two quick steps: sautéing the cherry tomatoes in olive oil, garlic, and rosemary, and whisking up a sweet-savory dressing with lemon juice and aged balsamic vinegar.
Ingredient Highlights
White beans: Use cannellini, great northern, or these butter beans for creaminess and protein.
Artichoke hearts: Briny and tender, they pair perfectly with the beans. (you can use these jarred Italian artichokes for extra flavor!)
Cherry tomatoes: Sautéed to bring out their natural sweetness and richness.
Kalamata olives: Salty and bold, for that classic Italian flair.
Red onion & celery: Add crunch and balance.
Fresh herbs: Parsley and oregano give the salad a fresh, herby lift.
Balsamic vinaigrette: Sweet, tangy, and totallyyy craveable. This Aged Balsamic from Modena, Italy is incredible! It’s rich & sweet and perfect in this!
Health Benefits of this White Bean Salad
This salad isn’t just delicious — it’s also incredibly nourishing. Here’s why:
• White beans are an excellent source of plant based protein and fiber, which support digestion, satiety, and blood sugar stability!
• Artichokes are rich in antioxidants and prebiotics that promote gut health.
• Cherry tomatoes provide a dose of lycopene, a powerful antioxidant linked to heart and skin health (think internal sunscreen!)
• Olive oil and balsamic vinegar deliver healthy fats and polyphenols, known for their anti-inflammatory properties.
• Fresh herbs like parsley support detoxification and add micronutrient value.
Eating this salad regularly is a flavorful way to support your wellness goals without sacrificing taste!
Meal Prep Tips
This bean salad is a meal prep hero. Here’s how to make it work for you:
•Make it on Sunday and portion into containers for lunch all week.
•Serve chilled or at room temperature — no reheating needed!
•Use it as a base and change up the toppings each day (think avocado, greens, or grilled veggies).
•Store in an airtight container for up to 5 days in the fridge.
It’s perfect for work lunches, picnics, or anytime you want something nourishing and ready to go.
How to Serve It
This white bean salad is perfect as a:
• Standalone lunch
• Side dish for grilled veggies or protein
• Topping for greens or grain bowls
• Picnic or potluck favorite
It’s a crowd-pleaser that works for just about any occasion:)
Recipe Variations and Serving Ideas
Make it your own with these easy swaps and add-ins:
•Add grains like quinoa for more texture and bulk. I do this allll the time!
•Mix in greens like arugula or baby spinach just before serving.
•Top with nuts or seeds (like slivered almonds or pine nuts) for crunch.
•Use different beans — try chickpeas or lentils for a twist.
•Make it spicy by adding more chili flakes or fresh chilis.
You can also spoon this salad into lettuce wraps, top on toast, or use it as a side dish for grilled plant based protein.
Italian White Dense Bean Salad with Artichokes & Sautéed Cherry Tomatoes
Ingredients
- 2 15 oz cans white beans great northern, cannellini, or butter beans
- 1 celery stalk chopped
- 1/3 cup red onion thinly sliced
- 1 15 oz can artichoke hearts drained, rinsed, and chopped
- 1/4 cup Kalamata olives pitted and chopped
Sautéed Tomatoes:
- 1 pint cherry tomatoes halved
- 1 garlic clove minced
- 1/2 tsp fresh rosemary minced
- 2 tsp extra virgin olive oil
- 1 tsp aged balsamic vinegar
Dressing:
- 1 tbsp extra virgin olive oil
- 1 tbsp aged balsamic vinegar
- Juice of 1 lemon
- 2 tbsp chopped parsley
- 1/2 tsp sea salt
- 1 tsp maple syrup or honey
- 1 tsp dried oregano or Italian seasoning
- 1/4 tsp red chili flakes optional
Instructions
- In a large mixing bowl, combine white beans, chopped celery, sliced red onion, artichokes, and olives.
- In a small skillet over medium heat, warm olive oil. Add minced garlic and rosemary and sauté for 1 minute. Add halved cherry tomatoes and cook for 8–10 minutes until blistered and softened. Stir in balsamic vinegar, cook for 1 more minute, and remove from heat.
- Let sautéed tomatoes cool slightly, then add to the bowl with the other ingredients.
- In a jar or small bowl, whisk together olive oil, balsamic vinegar, lemon juice, parsley, salt, maple syrup, oregano, and chili flakes until emulsified.
- Pour dressing over the salad and toss to combine. Let sit for 15–30 minutes before serving, or refrigerate to develop flavor.
- Enjoy chilled or at room temperature. Keeps in the fridge for up to 5 days.
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