High Protein Three Bean Salad
Introducing a vibrant and nutritious twist on a classic, this High Protein Three Bean Salad is the ultimate healthy side dish or light main course! Packed with protein-rich chickpeas, kidney beans, and black beans, this salad is brimming with vibrant flavors and textures thanks to crisp red bell peppers, refreshing cucumber, and the zesty kick of red onions. Tossed in a tangy homemade vinaigrette featuring olive oil, apple cider vinegar, Dijon mustard, and a hint of maple syrup, each bite is a perfect balance of savory and sweet. Ready in just 15 minutes, this no-cook recipe is ideal for meal prep, picnics, or a quick nutritious meal. Serve it chilled or at room temperature and enjoy a protein-packed powerhouse that stays fresh and delicious for days!
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Recipe Information
Ingredients
- 1 cup canned chickpeas (garbanzo beans), drained and rinsed
- 1 cup canned kidney beans, drained and rinsed
- 1 cup canned black beans, drained and rinsed
- 1 medium red bell pepper, finely diced
- 1 medium cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup
- 0.5 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
Instructions
In a large mixing bowl, combine the chickpeas, kidney beans, black beans, red bell pepper, cucumber, red onion, and fresh parsley.
In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, maple syrup, garlic powder, black pepper, and salt to make the vinaigrette.
Pour the vinaigrette over the bean and vegetable mixture.
Toss everything together until the salad is evenly coated with the dressing.
Taste and adjust seasoning if needed (additional salt or pepper).
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.
Serve chilled or at room temperature. This salad can be stored in an airtight container in the fridge for up to 4 days.
Nutrition Facts
Calories |
1322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.8 g | 66% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2432 mg | 106% | |
| Total Carbohydrate | 167.2 g | 61% | |
| Dietary Fiber | 49.7 g | 178% | |
| Total Sugars | 29.2 g | ||
| Protein | 53.3 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 465 mg | 36% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 3225 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
