Three Bean Salad with Quinoa

Bright, refreshing, and protein-packed, this Three Bean Salad with Quinoa is the ultimate fusion of flavor and nutrition. Loaded with tender quinoa, a medley of hearty kidney beans, chickpeas, and crisp blanched green beans, this salad showcases vibrant veggies like red bell pepper and red onion, all tossed in a zesty lemon-Dijon vinaigrette. Fresh parsley adds a burst of herbal freshness, while a hint of honey or maple syrup balances the tangy dressing. Ready in just 30 minutes, this gluten-free, vegetarian salad is perfect as a chilled side dish or a satisfying light main course. Whether for meal prep or a crowd-pleasing picnic dish, this recipe is a wholesome, delightfully versatile addition to your table!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup kidney beans, canned (rinsed and drained)
• 1 cup chickpeas, canned (rinsed and drained)
• 1 cup green beans, fresh (trimmed)
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 0.25 cup parsley, fresh (chopped)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon honey or maple syrup
• 1 teaspoon Dijon mustard
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the quinoa thoroughly under cold water using a fine-mesh strainer.

Step 2

In a medium saucepan, combine the quinoa and water. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is tender.

Step 3

Allow the quinoa to cool completely. Fluff it with a fork once cooled.

Step 4

While the quinoa cools, bring a pot of water to a boil. Add the green beans and blanch them for 2-3 minutes until tender but still crisp. Drain and immediately transfer them to a bowl of ice water to stop the cooking process. Once cooled, drain the green beans and cut them into bite-size pieces.

Step 5

In a large mixing bowl, combine the cooled quinoa, kidney beans, chickpeas, green beans, red bell pepper, red onion, and parsley.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, honey (or maple syrup), Dijon mustard, salt, and black pepper to make the dressing.

Step 7

Pour the dressing over the quinoa and bean mixture. Toss gently until everything is evenly coated.

Step 8

Taste and adjust the seasoning with additional salt or pepper, if needed.

Step 9

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

Step 10

Serve chilled or at room temperature as a healthy side dish or light main course.

Nutrition Facts

Serving size	1632.1 grams (1632.1g)

Amount per serving	% Daily Value*
Calories	1660

Total Fat 62.30g	80%
Saturated Fat 7.60g	38%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 3290mg	143%
Total Carbohydrate 219.30g	80%
Dietary Fiber 36.70g	131%
Total Sugars 31.40g
Protein 61.40g	123%

Vitamin D 0IU	0%
Calcium 449mg	35%
Iron 21mg	115%
Potassium 2775mg	59%

*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: 33.3%

Protein: 14.6%

Carbs: 52.1%