Mediterranean Three Bean Salad
Mediterranean Three Bean Salad combines kidney beans, white beans, chickpeas, artichokes, cucumbers, parmesan, herbs, and a red wine vinaigrette. It is a prep-friendly vegetarian lunch with about 17 grams of estimated protein per serving.
Equipment
- Large mixing bowl
- Small whisking bowl
- Colander
- Chef's Knife
- Cutting Board
Ingredients
- 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
- 1/2 lemon juiced
- 1 pinch salt
- 1/2 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon shallot minced
- 1 tablespoon honey
- 1/2 tablespoon Dijon mustard
- 1 teaspoon coarse kosher salt or 1/2 teaspoon fine salt
- 1 teaspoon dried oregano
- black pepper a few grinds
Instructions
- Drain the kidney beans, white beans, and chickpeas, then rinse well under cool water.
- Let the beans drain while you chop the artichoke hearts, sun dried tomatoes, cucumbers, and herbs.
- Whisk olive oil, red wine vinegar, shallot, honey, Dijon, kosher salt, oregano, and black pepper in a small bowl.
- Add the drained beans, artichokes, sun dried tomatoes, cucumbers, and herbs to a large mixing bowl.
- Pour the vinaigrette over the salad and toss gently until the beans and vegetables are evenly coated.
- Fold in the parmesan cheese, lemon juice, and a small pinch of salt, then taste and adjust seasoning.
- Chill for 20 to 30 minutes if possible, then toss again before serving.
Notes
Storage: Store the salad in an airtight container in the refrigerator for 3 to 4 days and stir before serving.
Freezing: Freezing is not recommended because cucumbers, herbs, and parmesan lose their best texture after thawing.
Meal Prep: Portion after chilling so the dressing has time to settle into the beans and each container gets an even mix.
Expert Tips: Drain the beans thoroughly, chop the vegetables evenly, and add extra lemon just before serving if the salad tastes muted.
Variations: Swap parmesan for feta, add olives or roasted peppers, or add grilled chicken, tuna, or boiled eggs for extra protein.
Serving Ideas: Serve cold over greens, alongside pita, with grilled fish, or as a sturdy side for cookouts and potlucks.