Description
This Healthy & High-Protein Three Bean Salad is a quick and nutritious Mediterranean-inspired meal perfect for busy weekdays. Combining kidney beans, white beans, and chickpeas with marinated artichokes, sun dried tomatoes, fresh cucumbers, and Parmesan cheese, this salad is tossed in a flavorful red wine vinaigrette. Packed with nearly 30 grams of protein and plenty of fiber per serving, it's a satisfying grab-and-go option that requires no cooking.
Ingredients
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 Salad Ingredients: In a large mixing bowl, combine the drained kidney beans, white beans, and chickpeas with chopped marinated artichokes, sliced sun dried tomatoes, cucumbers, grated Parmesan cheese, and chopped fresh herbs such as basil and parsley.
- Prepare the Vinaigrette: In a small jar, combine 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 and shake vigorously until well emulsified.
- Dress the Salad: Pour about half a cup of the vinaigrette over the mixed salad ingredients. Add a squeeze of fresh lemon juice and a pinch of salt for brightness and balance.
- Mix and Serve: Toss the salad thoroughly with salad spoons until all ingredients are evenly coated. Serve immediately or refrigerate for later consumption. The salad can be served cold and stored safely for up to 5 days.
Notes
- For meal prep, portion the salad into 4-5 containers or glass storage jars for easy grab-and-go lunches.
- The salad keeps well refrigerated for up to 5 days; shake or stir well before eating to recombine ingredients.
- Extra virgin olive oil may solidify when chilled; if this happens, allow the salad to sit at room temperature for 5-10 minutes to return to liquid state before serving.
