Healthy & High Protein Three Bean Salad Recipe
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.
- 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
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, 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.
- 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.
- 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.
- 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
