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Tuscan Three-Bean Salad with Lemon-Herb Vinaigrette

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.

  • Total Time25 minutes
  • Yield6 servings 1x

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

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Build the salad core: Add halved tomatoes and diced cucumber; fold gently to combine.
  5. 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.
  6. Garnish and serve: Sprinkle toasted walnuts, crumbled feta, dill, and parsley over the top. Serve immediately for the best texture.
  7. 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) | Total Carbs: 34 g (Dietary Fiber: 10.7 g, Total Sugars: 4 g, Added Sugars: 0 g) | Protein: 13 g | Sodium: 250 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 20 minutes
  • Cook Time: 5 minutes
  • Category: Main Course, Salad
  • Cuisine: Mediterranean

Nutrition

  • Calories: 348

Find it online: https://foodtrackergirl.com/2025/09/08/my-favorite-tuscan-mediterranean-bean-salad-recipe-in-25-mins/