Introduction
Looking for a nutritious dish that’s perfect for lunch or a picnic? This Healthy High-Protein Three-Bean Salad is not just vibrant and delicious, but it’s also packed with protein and fiber. With the combination of chickpeas, black beans, and kidney beans, along with colorful veggies, this salad is as visually appealing as it is satisfying. Let’s dive into making this delightful dish!
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1 small red onion, diced
- 1 cup corn (fresh or frozen)
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 3 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon garlic powder
- Salt and pepper to taste
Prep Time, Cook Time, Total Time, Yield
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 30 minutes
Yield: 6 servings
Directions and Instructions
- In a large mixing bowl, combine chickpeas, black beans, kidney beans, cherry tomatoes, red bell pepper, red onion, corn, and parsley.
- In a separate small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, garlic powder, salt, and pepper until well combined.
- Pour the dressing over the bean and vegetable mixture, and gently toss to coat evenly.
- Taste and adjust seasoning if necessary.
- Cover the salad and refrigerate for at least 30 minutes to let the flavors meld.
- Serve chilled or at room temperature.
Notes or Tips
- Feel free to add avocado for extra creaminess.
- For a spicy kick, include chopped jalapeños.
- This salad can be made a day in advance for enhanced flavors.
Cooking Techniques
To prepare this salad, simple techniques such as chopping, rinsing, and whisking are utilized. Ensure all beans are thoroughly rinsed to remove excess sodium, and let the salad rest after mixing to enhance the flavor profile.
FAQ
- Can I use dried beans instead of canned? Yes, just make sure to cook and soak them beforehand.
- Is this salad suitable for meal prep? Absolutely! It stores well in the fridge for several days.
- Can I customize the veggies? Definitely! Feel free to add or substitute any vegetables you love.
Conclusion
This Healthy High-Protein Three-Bean Salad is not only a breeze to make but also a delightful centerpiece for any meal. Bursting with flavors and nutrients, it’s an excellent addition to your healthy eating routine. Enjoy this protein-packed salad as a main dish or a side, and relish the goodness in every bite!