high protein 3 bean salad Recipe, Easy Mediterranean Lunch in 15 Minutes
Prep: 15 min | Cook: 0 min | Total: 15 min | Serves: 4 | Difficulty: Easy
Why you will love this: This salad keeps well in the fridge for days and actually tastes better the next day. It costs about four bucks to make and needs zero cooking skills.
I texted my sister the other day asking what she has been eating for lunch lately. She sent back a photo of this exact high protein 3 bean salad recipe. She called it her “lazy girl meal prep” and I could not agree more. This is the kind of recipe you make on Sunday and thank yourself for all week. The beans do all the heavy lifting for protein and fiber while the sun-dried tomatoes and lemon keep things bright. If you like bold Mediterranean flavors you should also check out this Moroccan chicken tagine for another no fuss weeknight option.
Key Facts About High Protein 3 Bean Salad
- Each serving has roughly 18 grams of protein and 12 grams of fiber from the beans and vegetables.
- The total prep time is only 15 minutes with zero cooking required, just chopping and stirring.
- This salad stays fresh in the fridge for up to five days in an airtight container.
- One batch costs around $4.50 using canned beans and pantry staples, about $1.13 per serving.
- The Mediterranean diet inspired dressing uses olive oil, lemon juice, and herbs which adds healthy fats without heavy mayo.
What You Need for High Protein 3 Bean Salad Recipe
- 1 can chickpeas (15 oz), drained and rinsed
- 1 can cannellini beans (15 oz), drained and rinsed
- 1 can kidney beans (15 oz), drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 English cucumber, diced small
- 1/2 cup sun-dried tomatoes in oil, chopped
- 1/4 cup red onion, finely diced
- 1/3 cup fresh parsley, chopped
- 1/4 cup extra virgin olive oil
- 3 tablespoons lemon juice (about 1 lemon)
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
I use a good chef’s knife to get the veggies chopped evenly, which makes the salad look prettier and helps everything fit on one fork. You can skip the knife entirely if you buy pre-diced cucumber from the store.
How to Make High Protein 3 Bean Salad
Step 1: Prep the beans and vegetables
Open all three cans of beans and dump them into a colander. Rinse them well under cold water until the foam is gone. Let them drain while you chop the cucumber, cherry tomatoes, sun-dried tomatoes, red onion, and parsley. Keep the cucumber pieces small so they do not overpower the beans. A tip from years of making this, pat the rinsed beans dry with a paper towel so the dressing sticks better.
Step 2: Make the dressing
Whisk the olive oil, lemon juice, red wine vinegar, dried oregano, salt, and pepper in a small bowl. Taste it and add more lemon if you like it tangy. The dressing should be sharp enough to cut through the creamy beans. If it tastes flat, add another pinch of salt.
Step 3: Combine everything
Toss the drained beans, cucumber, cherry tomatoes, sun-dried tomatoes, red onion, and parsley in a large bowl. Pour the dressing over the top and stir gently until everything is coated. You want the dressing evenly distributed without smashing the beans.
Step 4: Rest and serve
Let the salad sit at room temperature for at least 10 minutes before serving. This resting time lets the beans soak up the dressing. Serve cold or at room temperature. Leftovers are perfect for lunch the next day. If you love easy bean salads you will also enjoy these fluffy Japanese souffle pancakes for a completely different kind of meal.
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Tips for Perfect 3 Bean Salad
Rinse the beans well
Canned beans come packed with sodium and a starchy liquid that can make your salad taste metallic. Rinse them under cold water for at least 30 seconds. Dry them on a clean kitchen towel if you have time. This one step makes a huge difference in texture and flavor.
Let it marinate
This salad is good right away but it is fantastic after an hour in the fridge. The beans absorb the lemon and oregano and the cucumber stays crunchy for about a day. Make it the night before for the best results. Just give it a stir before serving.
Dice vegetables uniformly
Chop the cucumber and tomatoes into pieces about the same size as the beans. When every bite has a similar texture the salad feels more satisfying. Large chunks of cucumber can be annoying to eat with beans. Small and even is the way to go. For a sweet treat after this salad try these blueberry lemon ricotta pancakes.
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Frequently Asked Questions
Can I use dried beans instead of canned?
Yes, but you will need to cook 1/2 cup dried of each bean type. Soak them overnight, then boil until tender. This adds about an hour of active time. Canned works great for this easy high protein 3 bean salad.
How long does this salad keep in the fridge?
It keeps well for up to five days in an airtight container. The flavors get better after day one. The cucumber softens a bit by day three but the salad is still delicious.
What can I add for more protein?
Stir in one cup of cooked quinoa or add some crumbled feta cheese. Both add extra protein without changing the Mediterranean vibe. You can also toss in grilled chicken if you want a heartier meal.
I make this homemade high protein 3 bean salad almost every Sunday and it saves my lunch situation all week. Give it a try and tell me how it turned out for you in the comments below.
high protein 3 bean salad
Ingredients
Method
- In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and pepper until well combined. Set aside.
- In a large mixing bowl, add the rinsed and drained cannellini beans, kidney beans, chickpeas, diced cucumber, quartered artichoke hearts, and chopped sun-dried tomatoes. Toss gently to combine.
- Pour the prepared dressing over the bean mixture and toss until everything is evenly coated. Fold in the shaved Parmesan cheese and chopped parsley.
- Cover the bowl and refrigerate for at least 15 minutes to allow the flavors to meld. Serve chilled or at room temperature, garnished with extra Parmesan and parsley.
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If you made this high protein 3 bean salad, please leave a comment below and let me know how it turned out.
