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Mediterranean Three Bean Quinoa Salad

Mediterranean Three Bean Quinoa Salad

A fresh, protein-packed bean salad with kidney beans, cannellini beans, and chickpeas tossed with crisp vegetables and herbs in a zesty garlic Dijon vinaigrette. Ready in 15 minutes and perfect for potlucks, meal prep, or a light side dish.
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Prep Time 15 minutes
Total Time 15 minutes
Servings 6

Ingredients
  

For the Salad

  • 1 15-oz can kidney beans Drained and rinsed
  • 1 15-oz can cannellini beans Drained and rinsed
  • 1 15-oz can chickpeas Drained and rinsed
  • 1 whole green bell pepper cored and chopped
  • 1 whole red bell pepper cored and chopped
  • ½ whole English cucumber chopped
  • 1 cup red onion finely chopped
  • 1½ tbsp capers drained
  • 1 cup fresh parsley chopped
  • 10–15 leaves fresh mint torn or gently chopped
  • 10–15 leaves fresh basil torn or gently chopped

For the Garlic Dijon Vinaigrette

  • 2 cloves garlic minced
  • ½ tbsp Dijon mustard
  • 2 tbsp fresh lemon juice
  • 1 tsp sugar or honey — note: honey makes it non-vegan
  • ¼ cup extra virgin olive oil
  • Salt and freshly ground black pepper to taste

Instructions
 

  • Make the vinaigrette. In a large serving bowl, whisk together the minced garlic, Dijon mustard, lemon juice, sugar, olive oil, salt, and black pepper until well combined.
  • Add the beans. Drain and rinse the kidney beans, cannellini beans, and chickpeas, then add them to the bowl with the vinaigrette.
  • Add the vegetables. Add the chopped green and red bell peppers, cucumber, red onion, capers, parsley, mint, and basil. Toss everything together until evenly coated in the dressing.
  • Chill and serve. For best flavor, cover and refrigerate for at least 30 minutes before serving. Toss once more before plating.

Notes

 
  • Rinse beans well to remove excess starch and prevent the salad from becoming cloudy or sticky.
  • This salad gets better as it sits — make it a few hours ahead for deeper flavor. If prepping a day in advance, add the fresh herbs within 30 minutes of serving to keep them bright.
  • Swap bell peppers for cherry tomatoes, mix in olives, or try different beans like pinto or black-eyed peas to make it your own.
  • Keeps well in an airtight container in the refrigerator for up to 4 days.
 

Nutrition Facts

 
  • Calories: 211.1 kcal
  • Carbohydrates: 27.9 g
  • Protein: 9.5 g
  • Fat: 8.2 g
  • Saturated Fat: 1.1 g
  • Sodium: 482 mg
  • Potassium: 321.2 mg
  • Fiber: 9 g
  • Vitamin A: 628.4 IU
  • Vitamin C: 33.9 mg
  • Calcium: 77.8 mg
  • Iron: 2.9 mg