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