Mediterranean Three Bean Salad (High Protein, High Fiber) Recipe
A vibrant and nutritious Mediterranean Three Bean Salad packed with protein and fiber, combining kidney beans, white beans, chickpeas, marinated artichokes, sun-dried tomatoes, cucumbers, and Parmesan cheese, all tossed in a zesty red wine vinaigrette. Perfect for a light lunch or a healthy side dish.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
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
- Combine Salad Ingredients: In a large mixing bowl, add the drained and rinsed kidney beans, white beans, and chickpeas. Then add the chopped marinated artichoke hearts, sliced sun-dried tomatoes, sliced cucumbers, grated Parmesan cheese, and chopped fresh herbs. Mix gently to combine all the components evenly.
- Prepare the Vinaigrette: In a small jar with a lid, pour in the extra virgin olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, salt, dried oregano, and freshly ground black pepper. Close the jar securely and shake vigorously until the dressing is well emulsified and combined.
- Dress the Salad: Pour about half a cup of the prepared vinaigrette over the bean and vegetable mixture. Add a squeeze of lemon juice from half a lemon and a pinch of salt to enhance the flavors. Toss the salad thoroughly with salad spoons to ensure every bite is well coated with the dressing.
- Serve or Store: Serve the Mediterranean Three Bean Salad immediately to enjoy the fresh, vibrant flavors. Alternatively, cover and refrigerate the salad to serve cold later, allowing the flavors to meld beautifully over time.
Notes
- For added crunch, consider topping the salad with toasted pine nuts or chopped walnuts.
- This salad can be made a few hours ahead and stored in the refrigerator to enhance flavor melding.
- Use gluten-free soy sauce or omit it if adding any variations to keep it gluten-free.
- Adjust the honey amount in the vinaigrette to make it more or less sweet according to your preference.
- Can be served as a side dish or a light vegetarian main course.
Keywords: Mediterranean bean salad, three bean salad, high protein salad, high fiber salad, no-cook salad, vegetarian salad, healthy Mediterranean recipes
