Legumes are a powerhouse of nutrition, packed with protein, fiber, and a whole lot of heart-healthy goodness! That’s why I’m so excited to share my High Protein Three Bean Salad with you. It’s not only colorful and vibrant but also super filling thanks to the trio of beans: black beans, kidney beans, and chickpeas. Trust me, you’ll love how satisfying it is! I first whipped this up for a summer BBQ, and it was an instant hit! Now, it’s a staple in my meal prep routine. It’s perfect for lunch or a light dinner, and every bite is a crunchy, zesty explosion of flavor. Yum!

Ingredients List

1 cup black beans, drained and rinsed
1 cup kidney beans, drained and rinsed
1 cup chickpeas, drained and rinsed
1/2 cup red onion, finely diced
1/2 cup bell pepper, diced (any color you love!)
1/4 cup fresh cilantro, chopped
1/4 cup olive oil (extra virgin for the best flavor)
2 tablespoons fresh lime juice (about one lime)
1 teaspoon ground cumin
Salt and pepper to taste

How to Prepare High Protein Three Bean Salad

Making this High Protein Three Bean Salad is as easy as pie—well, maybe easier! Just follow these simple steps, and you’ll have a delicious, nutritious salad ready to go in no time. Let’s dive in!

Step 1: Combine the Beans

First things first, grab a large mixing bowl and toss in your drained and rinsed black beans, kidney beans, and chickpeas. Make sure they’re well-drained; you don’t want extra liquid making your salad soggy! I like to give them a gentle stir to combine them right from the start, ensuring that all those lovely beans are mixed together evenly.

Step 2: Add Fresh Vegetables

Next, it’s time to add some crunch! Dice up your red onion and bell pepper, then toss them into the bean mix along with the chopped fresh cilantro. The colors are just gorgeous, and the freshness of the veggies really brightens the whole salad. Give it a good mix to distribute everything evenly; you want each bite to be a flavor explosion!

Step 3: Make the Dressing

Now, let’s whip up that dressing! In a separate bowl, whisk together the olive oil, fresh lime juice, ground cumin, and a sprinkle of salt and pepper. I love how the lime juice adds a zing! Make sure to taste it—adjust the seasoning if you want a little more kick. Trust me, this dressing will take your salad to the next level!

Step 4: Combine and Chill

Pour the dressing over your bean and veggie mixture and toss everything together until it’s well coated. This is where the magic happens! Now, cover the bowl and pop it in the refrigerator for at least 30 minutes. Chilling helps the flavors meld beautifully, and believe me, you’ll want to let it sit a bit. After the wait, it’s ready to serve and enjoy!

Nutritional Information

This High Protein Three Bean Salad is not just delicious; it’s also packed with nutrition! Each serving (about 1 cup) contains approximately 250 calories, 10g of fat (with only 1g of saturated fat), and a hearty 12g of protein. You’ll also get 35g of carbohydrates and 10g of fiber to keep you feeling full and satisfied. Plus, it’s low in sugar and cholesterol-free! Keep in mind that these values are estimates, but they give you a great idea of how wholesome this salad truly is. Enjoy every nutritious bite!

Why You’ll Love This Recipe

Quick to prepare—just a few minutes of mixing!
Nutritious powerhouse packed with protein and fiber.
Versatile—customize with your favorite veggies or spices.
Perfect for meal prep; it keeps well in the fridge.
Great as a side dish or a filling main course.
Vegan-friendly and gluten-free, suitable for everyone!

Tips for Success

To really elevate your High Protein Three Bean Salad, here are my top tips! First, always rinse and drain your beans well to avoid excess liquid; this keeps your salad nice and crisp. If you have time, let it chill for a bit longer than 30 minutes to really let those flavors meld together—trust me, it’s worth the wait! For an extra pop of flavor, consider adding a pinch of chili powder or a dash of hot sauce to the dressing if you like a little heat. And don’t be shy with the lime juice; the acidity brings everything to life! Lastly, enjoy playing around with different veggies or herbs for a fun twist each time you make it. Happy mixing!

Variations

The beauty of this High Protein Three Bean Salad is its versatility! If you’re in the mood for something different, why not add some fresh corn for a sweet crunch? Diced avocado would bring a creamy texture that pairs wonderfully with the beans. You could also throw in some chopped jalapeños for a spicy kick or swap out the cilantro for fresh parsley if that’s more your style. Feeling adventurous? Try adding a sprinkle of smoked paprika for a smoky flavor or even some diced tomatoes for extra juiciness. The possibilities are endless—get creative and make it your own!

Storage & Reheating Instructions

Storing your High Protein Three Bean Salad is super easy! Just transfer any leftovers to an airtight container and pop it in the fridge. It’ll stay fresh for up to 3 days, making it a perfect meal prep option. As for reheating, there’s really no need—this salad is best enjoyed cold! If you prefer it slightly warmed, just give it a quick toss in a pan for a minute or two, but honestly, I love it straight from the fridge. Enjoy the freshness!

Serving Suggestions

This High Protein Three Bean Salad is incredibly versatile and pairs wonderfully with so many dishes! I love serving it alongside grilled chicken or fish for a filling meal. It also makes a fantastic side for BBQs or picnics, complementing burgers or veggie skewers beautifully. For a light lunch, try it wrapped in a tortilla or atop a bed of greens. No matter how you serve it, this salad is sure to shine!

For more delicious salad ideas, check out our all recipes page!

Additionally, if you’re looking for a refreshing drink to pair with your meal, consider making a watermelon smoothie—it’s the perfect complement to this salad!

High Protein Three Bean Salad: A Zesty Flavor Explosion

Author: [email protected]
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 45 minutes
Yield: 4 servings 1x
Category: Salad
Method: Mixing
Cuisine: American
Diet: Vegan

Print Recipe

Description

A nutritious and filling salad packed with protein from three types of beans.

Instructions

Combine black beans, kidney beans, and chickpeas in a large bowl.
Add red onion, bell pepper, and cilantro.
In a separate bowl, whisk together olive oil, lime juice, cumin, salt, and pepper.
Pour dressing over the bean mixture and toss to combine.
Chill in the refrigerator for at least 30 minutes before serving.

Notes

This salad can be stored in the fridge for up to 3 days.
Feel free to add other vegetables like corn or avocado.
Adjust seasoning as per your taste.

Nutrition

Serving Size: 1 cup
Calories: 250
Sugar: 2g
Sodium: 350mg
Fat: 10g
Saturated Fat: 1g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 10g
Protein: 12g
Cholesterol: 0mg

Keywords: High Protein Three Bean Salad, bean salad, healthy salad, protein salad

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