Healthy & High Protein Three Bean Salad Recipe

Introduction

This Healthy & High Protein Three Bean Salad is a vibrant and satisfying dish perfect for lunch or as a side. Packed with beans, fresh vegetables, and a tangy red wine vinaigrette, it’s both nutritious and full of flavor. It’s easy to prepare and makes a great make-ahead option for busy days.

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

1. Step 1: Combine the kidney beans, white beans, chickpeas, chopped artichoke hearts, sun dried tomatoes, sliced cucumbers, grated parmesan cheese, and fresh herbs in a large mixing bowl.
2. Step 2: Make the vinaigrette by adding the olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, salt, dried oregano, and black pepper into a small jar. Close the jar and shake vigorously to mix the dressing well.
3. Step 3: Pour about half a cup of the dressing over the salad. Add the squeeze of lemon juice and a pinch of salt.
4. Step 4: Toss everything together with salad spoons until well combined.
5. Step 5: Serve immediately or store in the refrigerator to serve chilled later.

Tips & Variations

• For extra crunch, sprinkle toasted almonds or walnuts over the salad before serving.
• Swap fresh herbs with dill or cilantro for a different flavor profile.
• If you prefer a sweeter vinaigrette, add a little more honey to taste.
• Use dried oregano fresh from the spice rack for the best aroma.
• Try adding diced red onion or bell pepper for additional color and texture.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate if you want to preserve the fresh texture of the vegetables longer. Give the salad a good toss before serving chilled or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh beans instead of canned?

Yes, you can use cooked fresh beans. Just be sure they are fully cooked, cooled, and drained before mixing into the salad.

How long does this salad last in the fridge?

This salad stays fresh for about 3 days when stored properly in the fridge. The flavors often improve after a few hours as they meld together.

Healthy & High Protein Three Bean Salad Recipe

Print Recipe

★★★★★

4.5 from 142 reviews

A vibrant and nutritious three bean salad packed with protein and fresh flavors. This healthy recipe combines kidney beans, white beans, and chickpeas with artichoke hearts, sun dried tomatoes, fresh herbs, and a tangy red wine vinaigrette. Perfect as a light meal or a hearty side dish that’s quick to prepare and ideal for a clean-eating lifestyle.

• Author: Tim
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

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

1. Combine the salad ingredients: In a large mixing bowl, mix together the drained and rinsed kidney beans, white beans, chickpeas, chopped marinated artichoke hearts, sliced sun dried tomatoes, mini cucumber half moons, grated parmesan cheese, and chopped fresh herbs like basil and parsley.
2. 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. Seal the jar tightly and shake vigorously until all ingredients are well combined and emulsified.
3. Dress the salad: Pour about half a cup of the prepared vinaigrette over the mixed salad ingredients. Add a squeeze of fresh lemon juice from half a lemon and a pinch of salt to enhance the flavors.
4. Toss and serve: Using salad spoons, toss all the ingredients thoroughly until evenly coated with the dressing. Serve immediately to enjoy fresh, or refrigerate and serve cold later for a chilled option.

Notes

• For best flavor, allow the salad to chill for at least 30 minutes before serving to let the ingredients meld together.
• Use fresh herbs like basil and parsley to add brightness, but feel free to substitute with other herbs like cilantro or dill if preferred.
• The parmesan cheese adds a savory depth; omit or replace with a vegan alternative to make the dish vegan.
• Adjust the sweetness of the vinaigrette by adding more or less honey according to taste.
• This salad stores well for up to 3 days in an airtight container in the refrigerator.

Keywords: three bean salad, high protein salad, healthy bean salad, Mediterranean salad, no-cook salad, kidney beans, chickpea salad, white beans, red wine vinaigrette