Best 3 Three Bean Salad High Protein Recipes

Indulge in a culinary journey with our exquisite Three-Bean Salad, a delightful fusion of flavors and textures. This wholesome salad features a vibrant combination of kidney beans, chickpeas, and green beans, offering a symphony of tastes and a boost of protein. Tossed in a zesty vinaigrette dressing, the beans come alive with a tangy and herbaceous flavor that complements their natural sweetness. Whether you're a vegetarian seeking a protein-packed meal or a health-conscious individual looking for a nutritious side dish, our Three-Bean Salad is a perfect choice. Discover the culinary magic in our carefully crafted recipes, each presenting unique variations on this classic salad. From a refreshing and light Lemon-Dill Dressing to a creamy and decadent Avocado Dressing, our recipes cater to diverse taste preferences and dietary needs. Embark on this culinary adventure and savor the goodness of our Three-Bean Salad, a symphony of flavors that will tantalize your taste buds and leave you craving more.

Here are our top 3 tried and tested recipes!

EASY MEDITERRANEAN BEAN SALAD

Easy Mediterranean Bean Salad image

Easy three bean salad recipe packed with Mediterranean flavors from fresh herbs, capers, and a zesty Dijon garlic vinaigrette. Instead of mushy canned green beans, use fresh steamed ones, or swap them out for another type of bean. I chose to use cannellini beans! After dressing the bean salad, allow it to chill in the refrigerator for at least 30 minutes before serving, so that the beans can absorb the zippy dressing.

Provided by Suzy Karadsheh

Categories Salad

Time 15m

Number Of Ingredients 17

Ingredients

1 15 oz can kidney beans, (drained and rinsed)
1 15- oz can cannellini beans, (drained and rinsed)
1 15- oz can garbanzo beans (chickpeas), (drained and rinsed)
1 green bell pepper, (cored and chopped)
1 red bell pepper, (cored and chopped)
1/2 English cucumber, (diced)
1 cup chopped red onions
1 1/2 tbsp capers, (drained)
1 cup chopped fresh parsley
10-15 fresh mint leaves, (torn or gently chopped)
10-15 fresh basil leaves, (torn or gently chopped)
1-2 garlic cloves (minced)
1/2 tbsp Dijon mustard
2 tbsp lemon juice
1 tsp sugar
1/4 cup Early Harvest extra virgin olive oil
Salt and black pepper

Steps:

In a large mixing bowl, combine the beans, chopped peppers, onions, capers and fresh herbs. Mix using a wooden spoon.
In a small bowl, add the vinaigrette ingredients. Whisk vigorously to combine.
Add the vinaigrette to the salad bowl. Toss to coat.
For best results, cover and refrigerate for a bit before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.

Nutrition Facts : Calories 211.1 kcal, Sodium 482 mg, Fat 8.2 g, SaturatedFat 1.1 g, Carbohydrate 27.9 g, Fiber 9 g, Protein 9.5 g, ServingSize 1 serving

THREE BEAN SALAD

Three Bean Salad image

Provided by Food Network Kitchen

Categories side-dish

Time 1h15m

Yield 4 to 6 servings

Number Of Ingredients 10

Ingredients

1/2 pound green beans, trimmed, cut in half crosswise
1/2 pound wax beans, trimmed cut in half crosswise
One 15-ounce can kidney beans, rinsed, and drained
1/2 small red onion, minced, soaked in cold water for 5 minutes and drained
1/4 cup sugar
1/3 cup cider vinegar
1/4 cup vegetable oil
1/2 teaspoon kosher salt plus more to taste
Freshly ground black pepper
1 tablespoon minced flat-leaf parsley

Steps:

Bring a pot of salted water to a boil. Set up a large bowl of ice water. Add the fresh beans to the boiling water, and cook until crisp-tender, about 4 to 5 minutes. Drain and plunge the beans into the ice water to stop the cooking and set their color. Drain.
In a medium bowl, combine the beans and the onion. In a small saucepan, bring the sugar, vinegar, oil, and salt to a simmer. Pour the liquid over the beans. Marinate the beans at room temperature for 1 hour, tossing several times. Just before serving, season with salt and pepper to taste, add the parsley. Serve.

THREE BEAN SALAD

Three Bean Salad image

We like a buffet with all the family here. We serve a variety of salads. This is also great for summer picnics and cookouts. Keeps well, and serves a lot of people.

Provided by JJOHN32

Categories Salad Beans Three Bean Salad Recipes

Yield 16

Number Of Ingredients 10

Ingredients

1 (15 ounce) can green beans
1 pound wax beans
1 (15 ounce) can kidney beans, drained and rinsed
1 onion, sliced into thin rings
¾ cup white sugar
⅔ cup distilled white vinegar
⅓ cup vegetable oil
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon celery seed

Steps:

Mix together green beans, wax beans, kidney beans, onion, sugar, vinegar, vegetable oil, salt, pepper, and celery seed. Let set in refrigerator for at least 12 hours.

Nutrition Facts : Calories 111.5 calories, Carbohydrate 15.9 g, Fat 4.7 g, Fiber 2.4 g, Protein 2 g, SaturatedFat 0.6 g, Sodium 298.6 mg, Sugar 10.6 g

Tips:

Choose flavorful beans, such as black beans, kidney beans, or chickpeas, for a more robust salad.
Rinse and drain the beans thoroughly before using, to remove any excess starch and improve the texture.
Use a variety of vegetables for added color, texture, and nutrients.
Fresh herbs, such as cilantro, parsley, or basil, can brighten the flavors of the salad.
A simple vinaigrette dressing is all you need to enhance the flavors of the salad without overpowering them.
Serve the salad immediately, or chill it for a few hours before serving for a more refreshing taste.
Garnish with crumbled feta cheese or grated Parmesan cheese for an extra touch of flavor and texture.

Conclusion:

The three-bean salad is a delicious and nutritious dish that is perfect for any occasion. It is packed with protein, fiber, and vitamins, and it can be easily customized to suit your tastes.

Whether you are looking for a light lunch, a healthy side dish, or a protein-packed snack, this salad is sure to satisfy. So next time you are in need of a quick and easy meal, give this three-bean salad a try.