Description

This vibrant, protein-packed three-bean salad is a nutritional powerhouse, delivering robust flavor and lasting energy without weighing you down. A bright, creamy lemon vinaigrette brings together a medley of beans, fresh vegetables, and toasted walnuts for the perfect make-ahead meal that is both satisfying and refreshing.

Ingredients

Scale

For the Lemon-Herb Vinaigrette:

1/3 cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
3 tablespoons nonfat plain Greek yogurt
1 teaspoon Dijon mustard
2 cloves garlic (minced)
1/2 teaspoon fine sea salt (plus more to taste)
1/2 teaspoon freshly ground black pepper

For the Salad Assembly:

1 15-ounce can no-salt-added cannellini beans, rinsed and drained
1 15-ounce can no-salt-added chickpeas, rinsed and drained
1 15-ounce can no-salt-added kidney beans, rinsed and drained
1 small red onion (very thinly sliced)
1.5 pints cherry or grape tomatoes (halved)
1 English cucumber (finely diced)
5 ounces fresh arugula (about 5 loosely packed cups)

For the Finishing Touches:

1/3 cup chopped walnuts (toasted)
3 tablespoons crumbled sheep’s-milk feta cheese
3 tablespoons chopped fresh dill
3 tablespoons chopped fresh flat-leaf parsley

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Instructions

Toast the walnuts: Place chopped walnuts in a small, dry skillet over medium heat; toast 3–5 minutes, tossing frequently, until fragrant and lightly browned. Remove and cool completely.
Emulsify the vinaigrette: In a jar with a tight-fitting lid, combine olive oil, lemon juice, zest, yogurt, Dijon, garlic, salt, and black pepper. Seal and shake vigorously for 30 seconds until creamy.
Marinate the foundation: In a large mixing bowl, combine beans and sliced red onion. Pour about two-thirds of the vinaigrette over the mixture; toss gently to coat. Let stand at least 10 minutes.
Build the salad core: Add halved tomatoes and diced cucumber; fold gently to combine.
Fold in the greens: Add arugula. Drizzle the remaining vinaigrette over the top and, using tongs, toss until the arugula is lightly wilted and everything is evenly coated.
Garnish and serve: Sprinkle toasted walnuts, crumbled feta, dill, and parsley over the top. Serve immediately for the best texture.
Taste and adjust: Add more salt, pepper, or lemon juice to balance as needed.

Notes

Make-Ahead Tip: For best results, complete steps 1–4 and store the bean base and the remaining vinaigrette separately in the refrigerator for up to 2 days. When ready to serve, proceed with steps 5 and 6.
Herb Variations: Feel free to substitute other soft herbs like mint or basil for the dill or parsley to create a different flavor profile.
Mellowing the Onion: If you find the flavor of red onion too sharp, you can mellow it by soaking the thin slices in a bowl of ice water for 10 minutes. Drain and pat dry thoroughly before adding to the salad.

Nutrition Facts

Per serving

Calories: 348 kcal
Total Fat: 19 g
Saturated Fat: 2.9 g
Sodium: 250 mg
Total Carbohydrates: 34 g
Dietary Fiber: 10.7 g
Total Sugars: 4 g
Added Sugars: 0 g
Protein: 13 g

Nutrition

Calories: 348