High-Protein Three Bean Salad (Print Version)
A hearty Mediterranean salad with three beans, artichokes, sun-dried tomatoes and fresh herbs, packed with nearly 30g of protein per serving.
# Ingredients:
→ Three bean salad
01 -
1 can dark red kidney beans, drained and rinsed
02 -
1 can white beans, drained and rinsed
03 -
1 can chickpeas, drained and rinsed
04 -
1 cup marinated artichoke hearts, chopped
05 -
1/2 cup sun dried tomatoes packed in olive oil, sliced
06 -
2 mini cucumbers, sliced into half moons
07 -
1 cup parmesan cheese, grated
08 -
1/2 cup fresh herbs, such as basil and parsley, chopped
09 -
Juice from half a lemon
10 -
Pinch of salt
→ Red wine vinaigrette
11 -
1/2 cup extra virgin olive oil
12 -
1/4 cup red wine vinegar
13 -
1 tbsp shallot, minced
14 -
1 tbsp honey
15 -
1/2 tbsp Dijon mustard
16 -
1 tsp coarse Kosher salt (or 1/2 tsp fine salt)
17 -
1 tsp dried oregano
18 -
Freshly ground black pepper
# Steps:
01 -
In a large mixing bowl, combine the kidney beans, white beans, chickpeas, artichoke hearts, sun dried tomatoes, cucumbers, parmesan cheese, and fresh herbs.
02 -
In a small jar, combine the extra virgin olive oil, red wine vinegar, minced shallot, honey, Dijon mustard, salt, oregano, and black pepper. Close the jar securely and shake vigorously until emulsified.
03 -
Pour approximately 120 ml (half a cup) of the dressing over the salad mixture. Add fresh lemon juice and a pinch of salt.
04 -
Mix everything thoroughly with salad utensils until well combined. Serve immediately or refrigerate for later consumption.
# Notes:
01 -
For meal prep, portion into individual containers for up to 5 servings.
02 -
Salad keeps well refrigerated for up to 5 days. Mix well before serving.
03 -
The olive oil-based dressing may solidify when refrigerated. Allow to sit at room temperature for 5-10 minutes before serving to return to liquid state.