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Healthy and High Protein Three Bean Salad

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This Mediterranean-inspired three bean salad is a healthy, high-protein vegetarian lunch perfect for busy weekdays. Kidney beans, white beans, and chickpeas combine with artichokes, sun-dried tomatoes, cucumber, parmesan, and fresh herbs, all tossed in a zesty red wine vinaigrette. Each serving delivers nearly 30 grams of protein and plenty of fiber to keep you satisfied.

Ingredients

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  • 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
  • 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 kidney beans, white beans, chickpeas, artichoke hearts, sun dried tomatoes, cucumbers, parmesan cheese, and fresh herbs in a large mixing bowl.

2. In a small jar, combine the extra virgin olive oil, red wine vinegar, shallot, honey, Dijon mustard, salt, oregano, and black pepper. Close the jar and shake vigorously to mix the dressing.

3. Pour about 1/2 cup of the dressing over the salad and add the squeeze of lemon juice and pinch of salt.

4. Toss everything together with salad spoons until well combined. Serve immediately or store in the refrigerator and serve cold.

Notes

For meal prep, portion the salad into 4–5 airtight containers or glass jars for easy grab-and-go lunches.

This salad keeps well in the refrigerator for up to 5 days. Stir or shake before serving.

If the dressing solidifies in the fridge due to the olive oil, let the salad sit at room temperature for 5–10 minutes before eating.

Nutrition

Find it online: https://paulakitchen.com/healthy-and-high-protein-three-bean-salad/