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–+ servings
3 bean salad recipe

Mediterranean 3 Bean Salad Recipe

This Three Bean Salad is a quick, easy, and nutritious dish featuring chickpeas, red kidney beans, and white beans, tossed with a tangy vinaigrette and fresh vegetables. Perfect for meal prep or as a side dish!
5 from 5 votes
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Prep Time 15 minutes
Total Time 15 minutes
Course Lunch, Salad
Cuisine American, Mediterranean
Servings 4 people

Ingredients
  

Bean Salad

  • 3 19oz cans beans of choice, rinsed and drained (I used chickpeas, red kidney beans and white beans)
  • ½ cup banana peppers, sliced or peperoncino
  • ½ cup sliced kalamata olives
  • ½ small jar of roasted red peppers, finely diced (about 5 small roasted red peppers)
  • ½ red onion, finely diced
  • ½ bunch parsley, finely chopped
  • ¼ cup grated vegan parmesan cheese (or sub grated vegan mozzarella)

Vinaigrette Dressing

  • ¼ cup extra virgin olive oil
  • 3 tbsp red wine vinegar
  • 2 tbsp fresh lemon juice
  • 1 tbsp fresh lemon zest (optional)
  • 1 clove minced garlic
  • 1 tbsp Italian seasoning
  • salt & pepper to taste
  • 1 tsp maple syrup

Instructions
 

  • Prepare the dressing in a small bowl by whisking together olive oil, red wine vinegar, lemon juice, lemon zest, garlic, Italian seasoning, maple syrup, salt & pepper. Set aside.
  • In a large mixing bowl, add the beans, banana peppers, olives, roasted red peppers, parsley, red onion, and vegan cheese.
  • Drizzle the dressing overtop of the bean salad, and toss gently to combine.
  • Serve by itself, with tortilla chips or crackers, or with a big handful of arugula or other greens. It gets even better with time as it sits in the fridge. Enjoy!

Notes

Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 200g | Calories: 300kcal | Carbohydrates: 40g | Protein: 15g | Fat: 12.5g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Sodium: 400mg | Potassium: 600mg | Fiber: 10g | Sugar: 2g | Vitamin A: 75IU | Vitamin C: 30mg | Calcium: 30mg | Iron: 3mg
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