Healthy & High Protein Three Bean Salad Recipe

Introduction

This Healthy & High Protein Three Bean Salad is a flavorful and satisfying dish that’s perfect for a quick lunch or a nutritious side. With a mix of beans, fresh vegetables, herbs, and a tangy red wine vinaigrette, it offers a wonderful balance of textures and tastes.

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: In a large mixing bowl, combine the kidney beans, white beans, chickpeas, chopped artichoke hearts, sliced sun dried tomatoes, cucumbers, grated parmesan cheese, and chopped fresh herbs.
2. Step 2: Prepare the vinaigrette by placing the extra virgin olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, salt, dried oregano, and black pepper into a small jar. Close the jar tightly and shake vigorously until the dressing is well blended.
3. Step 3: Pour about half a cup of the vinaigrette over the salad. Add the squeeze of fresh lemon juice and a pinch of salt. Toss everything together gently using salad spoons until evenly coated.
4. Step 4: Serve immediately for a fresh taste or refrigerate and serve cold later.

Tips & Variations

• For extra crunch, add chopped bell peppers or celery.
• Use fresh lemon zest along with juice for a brighter flavor.
• Swap parmesan with feta cheese if you prefer a tangier cheese option.
• Make this salad vegan by omitting the cheese and replacing honey with maple syrup.
• Prepare the vinaigrette a day ahead to let the flavors meld for a richer taste.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. Keep the vinaigrette separate if you want to prevent the salad from becoming soggy. When ready to serve, toss with dressing and enjoy cold or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned beans for this salad?

Yes, canned beans are perfect. Just be sure to drain and rinse them thoroughly to reduce sodium and improve flavor.

How long does this salad last in the fridge?

When stored properly in an airtight container, this salad keeps well for up to 3 days. Beyond that, the freshness and texture may decline.

Healthy & High Protein Three Bean Salad Recipe

Print Recipe

★★★★★

4.7 from 86 reviews

A healthy and high-protein three bean salad featuring kidney beans, white beans, and chickpeas combined with marinated artichokes, sun-dried tomatoes, cucumbers, parmesan cheese, and fresh herbs tossed in a flavorful red wine vinaigrette. Perfect as a nutritious side dish or a light meal.

• Author: Anna
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: American
• Diet: Low Fat

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 (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, add 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 such as basil and parsley. Mix gently to combine the salad base.
2. Prepare the Red Wine Vinaigrette: In a small jar with a tight-fitting lid, combine the extra virgin olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, coarse kosher salt, dried oregano, and freshly ground black pepper. Close the jar securely and shake vigorously until the dressing emulsifies and is well mixed.
3. Dress the Salad: Pour about half a cup of the prepared red wine vinaigrette over the salad mixture. Add the fresh squeeze of lemon juice from half a lemon and a pinch of salt to enhance the flavor. Use salad spoons to toss everything together until all ingredients are evenly coated with the dressing.
4. Serve or Store: The salad can be served immediately as a fresh, high-protein dish or covered and refrigerated to serve chilled later. This salad keeps well and allows the flavors to meld when stored for a few hours.

Notes

• For best flavor, let the salad marinate in the refrigerator for at least 1 hour before serving.
• This recipe is highly versatile—feel free to add other fresh vegetables like cherry tomatoes or bell peppers.
• If you prefer vegan, omit the parmesan cheese or substitute it with a vegan alternative.
• Adjust the amount of honey in the vinaigrette based on your desired sweetness level.
• Drain and rinse canned beans thoroughly to reduce sodium content.

Keywords: three bean salad, healthy bean salad, high protein salad, kidney beans, chickpeas, white beans, no cook salad, red wine vinaigrette, easy salad, vegetarian, healthy lunch