Healthy & High Protein Three Bean Salad Recipe
This Healthy & High Protein Three Bean Salad is a vibrant, nutrient-packed dish combining three types of beans with artichokes, sun-dried tomatoes, cucumbers, and fresh herbs. Tossed in a zesty red wine vinaigrette and sprinkled with parmesan, it’s a perfect protein-rich salad ideal for a light lunch or a side dish.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
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 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
- Combine the Salad Ingredients: In a large mixing bowl, combine the dark red kidney beans, white beans, chickpeas, chopped marinated artichoke hearts, sliced sun-dried tomatoes, sliced mini cucumbers, grated parmesan cheese, and chopped fresh herbs such as basil and parsley.
- Prepare the Vinaigrette: In a small jar, add the extra virgin olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, kosher salt, dried oregano, and freshly ground black pepper. Secure the lid tightly and shake vigorously until the dressing is fully emulsified and combined.
- Toss the Salad: Pour about half a cup of the prepared vinaigrette over the bean and vegetable mixture. Add a squeeze of fresh lemon juice from half a lemon and a pinch of salt. Use salad spoons to gently mix all the ingredients thoroughly, ensuring everything is well-coated with the dressing.
- Serve or Store: Serve the salad immediately for the freshest taste, or store it in an airtight container in the refrigerator to enjoy chilled later. The flavors will meld beautifully when rested.
Notes
- Drain and rinse canned beans thoroughly to reduce sodium content and remove excess starch.
- You can substitute fresh herbs according to preference, such as cilantro or dill.
- This salad can be made a day ahead; flavors improve when chilled for several hours.
- For a vegan option, omit parmesan or replace with a vegan cheese alternative.
- Adjust the amount of dressing to your taste preference, adding more or less as desired.
Keywords: three bean salad, healthy salad, high protein salad, Mediterranean salad, no cook salad, bean salad recipe, vegetarian salad, easy salad
