Mediterranean Three-Bean Salad

Three-bean salad is a staple for picnics, cookouts, and potlucks. It’s easy to make and tote, and it goes well with everything.

This slight adaptation from a recipe on The Mediterranean Dish website is richer in protein, with chickpeas and cannellini beans joining the red kidney. Add crumbled feta, and it’s a meal in itself. Save time and use bottled dressing. Serves 8. – Susan Puckett

At YPB Training Studio, we love simple, high-protein meals like this because they support real-life consistency without complicated prep.


Vinaigrette:

2 garlic cloves, minced

1 ½ teaspoons Dijon mustard

2 tablespoons lemon or lime juice

1 teaspoon sugar

¼ cup extra-virgin olive oil

½ teaspoon salt

Freshly ground pepper

Salad:

1 (15-ounce) can kidney beans, drained and rinsed

1 (15-ounce) can cannellini beans, drained and rinsed

1 (15-ounce) can chickpeas, drained and rinsed

1 green or yellow bell pepper, cored and diced

1 red bell pepper, cored and diced

½ English cucumber, diced

1 cup diced red onions

2 tablespoons drained capers

1 cup chopped parsley

¼ cup each torn or chopped mint and basil leaves

½ cup crumbled feta (optional)


Make the vinaigrette: Place the garlic, mustard, lemon or lime juice, sugar, olive oil, salt, and 7 or 8 grindings of black pepper in a serving bowl large enough to hold the salad. Whisk until thoroughly combined.

Make the salad: Add the rinsed beans, bell peppers, cucumber, onions, capers, parsley, mint, and basil to the bowl with the vinaigrette. Add the crumbled feta, if desired. Toss to coat.

Cover and refrigerate for at least 30 minutes before serving to allow the beans to soak up the flavors. Toss again before serving. Stored in an airtight container, leftovers will keep in the refrigerator for up to 5 days.

Simple, nourishing meals like this are what we focus on at YPB Training Studio.

👉 Check out more Recipes & Nutrition Tips:
https://ypbtrainingstudio.com/category/nutrition