Description
This Mediterranean high-protein three bean salad is perfect for busy weekdays. Kidney beans, white beans, and chickpeas combine with artichokes, sun-dried tomatoes, cucumber, parmesan, and fresh herbs in a light vinaigrette. Each serving delivers plenty of fiber and nearly 30 grams of protein.
Ingredients
- 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
- Juice from 1/2 lemon
- Pinch of salt
- 1/2 cup extra virgin olive oil
- 1/4 cup 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
- Black pepper, to taste
Instructions
1. Combine 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 olive oil, vinegar, shallot, honey, Dijon mustard, salt, oregano, and black pepper.
3. Close the jar tightly and shake vigorously until the vinaigrette is well combined.
4. Pour about 1/2 cup of the dressing over the salad mixture.
5. Add the squeeze of lemon juice and a pinch of salt.
6. Toss everything together with salad spoons until evenly coated.
7. Serve immediately or refrigerate and enjoy cold later.
Notes
For meal prep, divide the salad into 4–5 containers or glass storage jars for easy grab-and-go lunches.
The salad keeps well in the refrigerator for up to 5 days.
If the dressing solidifies in the fridge due to the olive oil, allow the salad to sit at room temperature for 5–10 minutes before serving.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 544
- Sugar: 6 g
- Sodium: 800 mg
- Fat: 27.4 g
- Saturated Fat: 6.2 g
- Unsaturated Fat: 19 g
- Trans Fat: 0 g
- Carbohydrates: 53.7 g
- Fiber: 15.6 g
- Protein: 27 g
- Cholesterol: 15 mg