Description
This Mediterranean 3 bean salad is the answer to “what’s for lunch?” on busy weekdays. 20 minutes of prep time yields four healthy salads you can grab-and-go! A mix of kidney beans, white beans, and chickpeas mingle with Mediterranean favorites – marinated artichokes, savory sun dried tomatoes, crunchy cucumber, and fresh herbs. Lightly dressed in red wine vinaigrette, each serving packs nearly 30 grams of protein and lots of filling fiber.
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, 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
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. Make the vinaigrette: In a small jar, combine the extra virgin olive oil, red wine vinegar, shallot, honey, Dijon mustard, salt, oregano, and pepper. Close the jar and shake vigorously to mix the dressing.
3. Pour about half a cup of the dressing over the salad, and add the squeeze of lemon juice and a pinch of salt.
4. Mix everything up with salad spoons until well combined.
5. Serve right away or store for later and serve cold.
Notes
If making for meal prep, divide into 4-5 containers or jars for grab-and-go lunches.
Salad keeps well in the fridge for up to 5 days. Shake or stir well before serving.
If the dressing solidifies in the fridge, let the salad sit at room temperature for 5–10 minutes before eating.
- Prep Time: 20 minutes
- Category: salads
- Method: no cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: one-fourth of recipe
- Calories: 544
- Fat: 27.4g
- Saturated Fat: 6.2g
- Carbohydrates: 53.7g
- Fiber: 15.6g
- Protein: 27g