Dinner

Mediterranean Three Bean Salad (High Protein, High Fiber) Recipe

Name: Mediterranean Three Bean Salad (High Protein, High Fiber) Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
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; 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

BySana Jeannette April 16, 2026April 16, 2026

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Introduction

This Mediterranean Three Bean Salad is a vibrant, protein-packed dish bursting with fresh flavors and textures. It combines beans, artichokes, and sun dried tomatoes with a tangy red wine vinaigrette for a healthy and satisfying meal or side.

A white speckled bowl sits on top of a solid gray plate on a white marbled surface, filled with a colorful bean salad. The salad has a mix of three types of beans: creamy white, light brown, and red kidney beans, scattered throughout. There are slices of green cucumber and light yellow artichoke hearts mixed in, along with small pieces of red sun-dried tomato and green leafy herbs. A silver fork is placed inside the bowl, resting on the bean salad. In the background, a glass jar with yellow liquid and a white striped cloth is visible, as well as part of another bowl with a similar salad. A few flat green leaves are near the bottom edge of the photo taken with an iphone --ar 4:5 --v 7

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 (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

Step 1: In a large mixing bowl, combine the kidney beans, white beans, chickpeas, chopped artichoke hearts, sliced sun dried tomatoes, cucumbers, grated parmesan cheese, and fresh herbs.
Step 2: Prepare the vinaigrette by placing the extra virgin olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, salt, dried oregano, and black pepper in a small jar. Close the jar tightly and shake vigorously to blend the dressing.
Step 3: Pour about half a cup of the vinaigrette over the salad. Add the squeeze of lemon juice and a pinch of salt.

Step 4: Toss the salad thoroughly with salad spoons until all ingredients are well combined. Serve immediately or refrigerate to serve chilled later.

Tips & Variations

Use fresh lemon juice instead of bottled for a brighter flavor.
Swap parmesan with crumbled feta for a tangier twist.

Add chopped red onion or bell peppers for extra crunch and color.
Letting the salad marinate in the refrigerator for a few hours deepens the flavors.
Use low-sodium beans to control the salt level better.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate if possible, and toss just before serving to maintain freshness and texture. Serve chilled or at room temperature.