Three Bean Salad High Protein
Boost your meal prep game with this vibrant and nutritious Three Bean Salad High Protein recipe, a quick and easy dish that’s perfect for healthy lunches or light dinners. Packed with plant-based protein from chickpeas, kidney beans, and green beans, this colorful salad is elevated with the crunch of diced red bell pepper, the zing of finely chopped red onion, and a touch of freshness from parsley. Tossed in a tangy-sweet apple cider vinaigrette with Dijon mustard and maple syrup, this no-cook recipe comes together in just 15 minutes and can be served chilled or at room temperature. Ideal for vegetarian or vegan meal plans and rich in fiber, this salad is a deliciously wholesome way to keep you energized and satisfied throughout the day.
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Recipe Information
Ingredients
- 1 cup canned chickpeas (garbanzo beans), rinsed and drained
- 1 cup canned kidney beans, rinsed and drained
- 1 cup canned green beans, drained
- 1 medium red bell pepper, diced
- 1 small red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a large mixing bowl, combine the chickpeas, kidney beans, and green beans.
Add the diced red bell pepper, chopped red onion, and fresh parsley to the bowl and gently toss to combine.
In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, maple syrup, salt, and black pepper to make the dressing.
Pour the dressing over the bean and vegetable mixture and toss gently until everything is evenly coated.
Taste and adjust seasoning if needed by adding more salt or pepper to taste.
Cover the bowl and let the salad sit in the refrigerator for at least 30 minutes to allow the flavors to meld.
Serve chilled or at room temperature. Enjoy as a side dish or a light main course for a high-protein meal.
Nutrition Facts
Calories |
233 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 600 mg | 26% | |
| Total Carbohydrate | 26.7 g | 10% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 5.5 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 88 mg | 7% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 560 mg | 12% | |
*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.
