High Protein Three Bean Salad

Packed with plant-based protein and vibrant veggies, this High Protein Three Bean Salad is a wholesome and delicious addition to your meal rotation. Featuring a hearty mix of chickpeas, kidney beans, and black beans, this salad is elevated with crunchy red bell pepper, refreshing cucumber, and a zesty vinaigrette made with olive oil, apple cider vinegar, Dijon mustard, and a hint of maple syrup for a touch of natural sweetness. Ready in just 15 minutes, this no-cook recipe is the perfect quick and healthy option for a light lunch, side dish, or meal prep staple. Serve it chilled or at room temperature, and enjoy a nutrient-dense dish that’s as satisfying as it is flavorful. Plus, it’s vegan, gluten-free, and ideal for making ahead—perfect for busy lifestyles or adding variety to your weekly meals.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 cup canned chickpeas (garbanzo beans), drained and rinsed
• 1 cup canned kidney beans, drained and rinsed
• 1 cup canned black beans, drained and rinsed
• 1 medium red bell pepper, finely diced
• 1 medium cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.25 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon maple syrup
• 0.5 teaspoon garlic powder
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt

Directions

Step 1

In a large mixing bowl, combine the chickpeas, kidney beans, black beans, red bell pepper, cucumber, red onion, and fresh parsley.

Step 2

In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, maple syrup, garlic powder, black pepper, and salt to make the vinaigrette.

Step 3

Pour the vinaigrette over the bean and vegetable mixture.

Step 4

Toss everything together until the salad is evenly coated with the dressing.

Step 5

Taste and adjust seasoning if needed (additional salt or pepper).

Step 6

Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.

Step 7

Serve chilled or at room temperature. This salad can be stored in an airtight container in the fridge for up to 4 days.

Nutrition Facts

Serving size	1222.5 grams (1222.5g)

Amount per serving	% Daily Value*
Calories	1322

Total Fat 51.80g	66%
Saturated Fat 7.70g	39%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 2433mg	106%
Total Carbohydrate 167.20g	61%
Dietary Fiber 49.70g	178%
Total Sugars 29.20g
Protein 53.30g	107%

Vitamin D 0IU	0%
Calcium 465mg	36%
Iron 20mg	111%
Potassium 3225mg	69%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.6%

Protein: 15.8%

Carbs: 49.6%