Tuscan Beans Salad
Healthy Vegan & Vegetarian Recipe

  • Like 1
  • 13 Minutes
  • Serves 4
  • Easy
  • No Cooking
Tuscan Beans Salad

Recipe's Ingredients

Adjust Servings:
1 can low-sodium Chickpeas 15½ oz, drained and rinsed
2 cups Cherry Tomatoes rinsed and halved
1 Tablespoon Olive Oil
1 teaspoon Balsamic Vinegar
2 Tablespoons fresh Oregano minced
1/8 teaspoon ground black Pepper
1/2 teaspoon salt-free Seasoning Blend
4 whole inner leaves Lettuce rinsed and dried
Instead of chickpeas, use Garbanzo Beans
Instead of fresh oregano, use 1 teaspoon Dried Oregano
A lot of 💖 Love 💖

Nutritional information for Tuscan Beans Salad

Saturated Fat

Tuscan Beans Salad is great for summer days, your health, or even a slimming diet. It is also a good option for a vegan or vegetarian lifestyle.

Did you Know?

Beans can be included in burgers, cakes, drinks, pies, fudge, muffins, jewelry, furniture, toys, and musical instruments.


  • Variations

Steps for Tuscan Beans Salad

2 Minutes

Prepare the ingredients

Rinse the chickpeas, tomatoes, and lettuce. Halve the tomatoes, and mince oregano. Prepare a small and large bowel.

8 Minutes


In a large salad bowl, combine beans and tomatoes. In a small bowl, combine olive oil, vinegar, oregano, pepper, and salt-free seasoning blend. Using a wire whisk, beat the ingredients until they blend into one thick sauce at the point where the oil and vinegar no longer separate.

1 Minute

Mix them all

Pour the dressing over the beans and tomatoes, and mix gently to coat.

2 Minutes

Design the servings

Line four salad bowls with one romaine lettuce leaf each. Top each leaf with one-fourth of the bean mixture, and serve.

Additional Info for Tuscan Beans Salad


 Back to Recipe’s STEPS ↑


Tuscan beans salad is great for your health, it has included tomatoes, oregano, and lettuce, making it one of the best choices for weight-loss programs or light meals during summer days.

Content on this recipe…



About Tuscan beans with tomatoes and oregano

This humble side dish relies on top-notch ingredients, so use good-quality canned beans (or better yet, start with dried and cook your own), ripe tomatoes, fruity olive oil, and fresh herbs. Basil, parsley, or sage can be substituted for the oregano easily for a little more variety and for better taste preference.

Beans and tomato sauce simmer together to create a lovely addition to your meal. This can be served as a side dish to complement barbecue, sausages, or cheese. This can also be used as the main course for meatless Monday. This dish is ready to serve immediately, but it gets even more delicious the next day after the flavors are allowed to meld.



Health Benefits

Beans are seeds from the Fabaceae family, commonly known as the legume, pea, or bean family. They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits.

Beans contain amino acids, which are the protein building blocks that the body uses to heal and to make new tissues, such as bone, muscle, hair, skin, and blood. Protein is an essential nutrient.

Oregano is considered a staple herb in many cuisines around the world. It has a strong flavor and brings warmth to dishes, along with a hint of subtle sweetness.

Oregano is an herb that boasts some pretty potent benefits when it comes to your health. It is high in antioxidants and may help fight off bacteria and viruses, potentially reduce the growth of cancer cells and help alleviate inflammation.

However, current research is limited to test-tube and animal studies. Further research is needed to determine its potential effects on humans. 

Tomatoes are juicy and sweet, full of antioxidants, and may help fight several diseases. They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns.

Tomatoes can be a valuable part of a healthy diet. They provide nutrients and vitamins as well as hydration thanks to their high percentage of water.



Can I freeze or refrigerate it?

When you store beans in the refrigerator, they will only last 2-4 days or so before they start to lose the consistency and go a little mushy. You only need to make this mistake once to remember to eat it within a few days’ time.

To store in the freezer, be sure to break them up into batches that make sense (1, 2, or 3 cup batches, depending on the number of people in your household), These individual computers and batches can be frozen and kept on ice for 1-2 months. Defrost in the refrigerator for around 24 hours before reheating. I use sealer bags for freezer storage as they are easy to pack into the freezer and easy to thaw out individually.

Regardless, always STORE your cooked beans in the water in which were cooked, as this will help keep the beans moist, lock in all that good nutrition, and protect that all-important yum-factor.



Notes and Tips

  • One step in this recipe I’m asking you to do (and not skip) is to soak the beans 8 hours before you cook it.(if you want to prepare them by yourself)
  • The reason I explicitly list this in the cooking directions is that we’re adding tomatoes and salt to the pot at the beginning (to help season the beans as they cook). Both of these ingredients can harden the beans and make the cooking time much longer. That’s why soaking first is important.
  • However, if you do find yourself in a pinch and don’t have time to soak your beans, you can wait to add the crushed tomatoes until the very end. I would go ahead and add salt, though.
  • You can use pretty much any bean with this recipe, such as cranberry beans, kidney beans, or pinto beans.


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