Description
This Healthy & High-Protein Three Bean Salad is a vibrant Mediterranean-inspired dish perfect for busy weekdays. Featuring a colorful mix of kidney beans, white beans, and chickpeas combined with marinated artichokes, sun dried tomatoes, crisp cucumbers, fresh herbs, and Parmesan cheese, all tossed in a zesty red wine vinaigrette. Ready in just 20 minutes with no cooking required, it offers a delicious, protein-packed, and fiber-rich meal option that’s great for grab-and-go lunches or light dinners.
Ingredients
Three Bean Salad
- 1 can dark red kidney beans, drained and rinsed (about 15 oz)
- 1 can white beans, drained and rinsed (about 15 oz)
- 1 can chickpeas, drained and rinsed (about 15 oz)
- 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 salad ingredients: In a large mixing bowl, add the drained and rinsed kidney beans, white beans, and chickpeas along with chopped marinated artichoke hearts, sliced sun dried tomatoes, sliced mini cucumbers, grated parmesan cheese, and chopped fresh herbs. Gently toss to mix all ingredients evenly.
- Prepare vinaigrette: In a small jar with a tight lid, combine the extra virgin olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, Kosher salt, dried oregano, and freshly ground black pepper. Close the jar and shake vigorously until the dressing is well emulsified and combined.
- Dress the salad: Pour approximately half a cup of the prepared red wine vinaigrette over the salad mixture. 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, mix the salad thoroughly to ensure every ingredient is coated with the dressing. Serve immediately for a fresh taste or store in the refrigerator to enjoy cold later.
Notes
- For meal prep lunches, pre-portion 4-5 servings into Tupperware containers or glass storage jars for easy grab-and-go meals.
- This salad keeps well in the fridge for up to 5 days. Before serving, give it a good shake or stir to redistribute the dressing.
- Because the salad dressing contains extra virgin olive oil, it may solidify when refrigerated. If this happens, let the salad sit at room temperature for 5-10 minutes to return the dressing to a liquid state.
