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Healthy & High Protein Three Bean Salad

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A healthy and high-protein three bean salad packed with kidney beans, chickpeas, and green beans, tossed with fresh vegetables and a tangy Dijon vinaigrette for a hearty, nutritious dish.

Ingredients

  • 1 can (15 oz) kidney beans, drained and rinsed
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 1/2 cups green beans (canned, drained or fresh blanched)
  • 1/4 cup red onion, finely chopped
  • 1/2 cup bell pepper, diced
  • 1/4 cup fresh parsley, chopped
  • For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons apple cider vinegar or red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 tablespoon honey or maple syrup
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Drain and rinse the kidney beans and chickpeas thoroughly, then place them in a large mixing bowl.
  2. Add the green beans, chopped red onion, diced bell pepper, and fresh parsley to the bowl.
  3. Gently mix the ingredients until evenly combined.
  4. In a separate small bowl, whisk together olive oil, vinegar, Dijon mustard, honey or maple syrup, minced garlic, salt, and black pepper until smooth.
  5. Pour the dressing over the bean mixture.
  6. Toss everything together until all ingredients are well coated.
  7. Let the salad sit for 15–20 minutes before serving to allow the flavors to meld.

Notes

  • Rinse canned beans well to reduce sodium and improve taste.
  • This salad tastes better after resting as flavors develop.
  • Use black beans or cannellini beans as substitutes for variety.
  • Add corn or cucumber for extra freshness and texture.
  • Include chili flakes or lemon juice for extra zing.
  • Top with feta cheese for a creamy variation (not vegan).
  • Store in an airtight container in the refrigerator for up to 4 days.
  • Stir before serving and add a splash of vinegar if needed to refresh flavor.

Nutrition

Find it online: https://cookedbymaya.com/healthy-high-protein-three-bean-salad/