Name: Healthy & High Protein Three Bean Salad Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 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; 1/2 cup extra virgin olive oil; 1/4 cup red wine 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

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Introduction

This Healthy & High Protein Three Bean Salad is a vibrant and satisfying dish perfect for lunch or a light dinner. Packed with protein-rich beans, fresh vegetables, and a tangy red wine vinaigrette, it’s both nourishing and flavorful.

A white speckled bowl filled with a colorful bean salad placed on top of a white plate, which sits on a dark brown plate, all set against a white marbled surface. The salad has three main layers: a base layer of mixed white and red beans with a smooth, slightly shiny texture; scattered over this are slices of bright green cucumber and pale yellow artichoke hearts with soft, fibrous textures; on top, small chopped sun-dried tomatoes add a deep red color and rough texture, along with finely chopped leafy herbs in green that provide a fresh appearance. A silver fork rests inside the bowl, leaning on the edge, and a clear glass jar with dressing sits blurred in the background. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

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
For the red wine vinaigrette:
1/2 cup extra virgin olive oil
1/4 cup red wine 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

Step 1: In a large mixing bowl, combine the kidney beans, white beans, chickpeas, chopped artichoke hearts, sun dried tomatoes, sliced cucumbers, grated parmesan cheese, and fresh herbs.
Step 2: Prepare the vinaigrette by adding the olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, salt, oregano, and black pepper into a small jar. Seal the jar and shake vigorously until well emulsified.
Step 3: Pour about half a cup of the dressing over the salad. Add the squeeze of lemon juice and a pinch of salt to the bowl.
Step 4: Toss the salad thoroughly using salad spoons until all ingredients are evenly coated with the dressing.
Step 5: Serve the salad immediately or refrigerate to serve chilled later.

Tips & Variations

For a vegan version, omit the parmesan cheese or substitute it with a plant-based cheese alternative.
Add chopped red onion or bell peppers for extra crunch and flavor.
Use fresh lemon juice for a brighter acidity, adjusting to taste.
If you prefer a stronger vinaigrette flavor, add more red wine vinegar gradually.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. The flavors meld beautifully over time. Before serving, give it a good stir and add a little extra lemon juice or olive oil if it seems dry. This salad is best served cold or at room temperature.

How to Serve

A speckled white bowl is filled with a colorful bean salad featuring three main layers: a base of light beige chickpeas and white beans, mixed throughout with bright red kidney beans, and topped with slices of fresh green cucumber and pale yellow artichoke hearts. There are scattered bits of chopped deep red sun-dried tomatoes and finely chopped green herbs above the mix, adding texture and color. The bowl sits on a soft gray plate over a white marbled textured surface, with a silver spoon resting inside the bowl. In the background, a glass jar with yellow dressing wrapped in a beige-striped cloth is partially visible. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned beans that are not rinsed?

It’s best to rinse canned beans to reduce excess sodium and remove the canning liquid, which can affect the salad’s texture and flavor.

How long should I let the salad sit before serving?

You can serve it right away, but letting it rest for 30 minutes to an hour allows the flavors to meld and the beans to absorb the dressing, enhancing the taste.