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Healthy & High-Protein Three Bean Salad Recipe

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This Healthy & High-Protein Three Bean Salad is a Mediterranean-inspired, quick and easy no-cook meal perfect for busy weekdays. Featuring kidney beans, white beans, and chickpeas mixed with marinated artichokes, sun-dried tomatoes, cucumbers, fresh herbs, and parmesan cheese, all tossed in a tangy red vinegar vinaigrette. Packed with nearly 30 grams of protein and plenty of fiber, this salad is both nutritious and delicious.

Ingredients

Three Bean Salad

  • 1 can dark red kidney beans, drained and rinsed
  • 1 can white beans, drained and rinsed
  • 1 can chickpeas, drained and rinsed
  • 1 cup marinated artichoke hearts, chopped
  • 1/2 cup sun dried tomatoes packed in olive oil, sliced
  • 2 mini cucumbers, sliced into half moons
  • 1 cup parmesan cheese, grated
  • 1/2 cup fresh herbs, such as basil and parsley, chopped
  • Squeeze of lemon juice from half a lemon
  • Pinch of salt

Red Vinegar Vinaigrette

  • 1/2 cup extra virgin olive oil
  • 1/4 cup red vinegar
  • 1 tbsp shallot, minced
  • 1 tbsp honey
  • 1/2 tbsp Dijon mustard
  • 1 tsp coarse Kosher salt (or 1/2 tsp fine salt)
  • 1 tsp dried oregano
  • A few grinds of black pepper

Instructions

  1. Combine ingredients: In a large mixing bowl, add the drained and rinsed kidney beans, white beans, and chickpeas. Then, add the chopped marinated artichoke hearts, sliced sun dried tomatoes, sliced mini cucumbers, grated parmesan cheese, and chopped fresh herbs. Gently stir to combine the salad base.
  2. Prepare the vinaigrette: In a small jar, pour in the extra virgin olive oil, red vinegar, minced shallot, honey, Dijon mustard, salt, dried oregano, and freshly ground black pepper. Secure the lid tightly and shake vigorously to emulsify the dressing until all ingredients are well mixed.
  3. Dress the salad: Pour about half a cup of the freshly made vinaigrette over the mixed salad ingredients. Add a squeeze of fresh lemon juice from half a lemon and a pinch of salt to brighten the flavors.
  4. Mix and serve: Using salad spoons, toss all the ingredients thoroughly to ensure even coating with the vinaigrette. Serve immediately for the freshest taste or store in the refrigerator and serve chilled later.

Notes

  • For a vegan version, omit the parmesan cheese or substitute with a vegan alternative.
  • The salad can be stored in an airtight container in the refrigerator for up to 3 days, making it perfect for meal prep.
  • Feel free to customize the fresh herbs based on availability—cilantro or mint can work well.
  • If you prefer a stronger tang, add more red vinegar or lemon juice to taste.
  • Drain and rinse canned beans thoroughly to reduce sodium content.

Find it online: https://recipeplenty.com/healthy-and-high-protein-three-bean-salad-recipe/