Three Bean Salad with Quinoa
Bright, refreshing, and protein-packed, this Three Bean Salad with Quinoa is the ultimate fusion of flavor and nutrition. Loaded with tender quinoa, a medley of hearty kidney beans, chickpeas, and crisp blanched green beans, this salad showcases vibrant veggies like red bell pepper and red onion, all tossed in a zesty lemon-Dijon vinaigrette. Fresh parsley adds a burst of herbal freshness, while a hint of honey or maple syrup balances the tangy dressing. Ready in just 30 minutes, this gluten-free, vegetarian salad is perfect as a chilled side dish or a satisfying light main course. Whether for meal prep or a crowd-pleasing picnic dish, this recipe is a wholesome, delightfully versatile addition to your table!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup kidney beans, canned (rinsed and drained)
- 1 cup chickpeas, canned (rinsed and drained)
- 1 cup green beans, fresh (trimmed)
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 0.25 cup parsley, fresh (chopped)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon honey or maple syrup
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa thoroughly under cold water using a fine-mesh strainer.
In a medium saucepan, combine the quinoa and water. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is tender.
Allow the quinoa to cool completely. Fluff it with a fork once cooled.
While the quinoa cools, bring a pot of water to a boil. Add the green beans and blanch them for 2-3 minutes until tender but still crisp. Drain and immediately transfer them to a bowl of ice water to stop the cooking process. Once cooled, drain the green beans and cut them into bite-size pieces.
In a large mixing bowl, combine the cooled quinoa, kidney beans, chickpeas, green beans, red bell pepper, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, honey (or maple syrup), Dijon mustard, salt, and black pepper to make the dressing.
Pour the dressing over the quinoa and bean mixture. Toss gently until everything is evenly coated.
Taste and adjust the seasoning with additional salt or pepper, if needed.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.
Serve chilled or at room temperature as a healthy side dish or light main course.
Nutrition Facts
Calories |
301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 454 mg | 20% | |
| Total Carbohydrate | 38.4 g | 14% | |
| Dietary Fiber | 9.1 g | 33% | |
| Total Sugars | 7.7 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 85 mg | 7% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 536 mg | 11% | |
*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.
