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.
Servings 6
Calories 348kcal
Ingredients
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 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
- Toast the Walnuts. Place the chopped walnuts in a small, dry skillet over medium heat. Toast for 3-5 minutes, tossing frequently, until fragrant and lightly browned. Immediately remove from the skillet and set aside to cool completely.
- Emulsify the Vinaigrette. In a jar bwith a tight-fitting lid, combine the extra-virgin olive oil, lemon juice, lemon zest, nonfat yogurt, Dijon mustard, minced garlic, and black pepper. Seal the jar and shake vigorously for 30 seconds until the dressing is creamy and fully combined.
- Marinate the Foundation. In a large mixing bowl, combine the rinsed and drained cannellini beans, chickpeas, kidney beans, and the thinly sliced red onion. Pour about two-thirds of the prepared vinaigrette over the bean mixture and gently toss to coat. Let this stand for at least 10 minutes to allow the beans to absorb the flavors.
- Build the Salad Core. Add the halved tomatoes and diced cucumber to the marinated beans. Gently fold the ingredients together until just combined.
- Fold in the Greens. Add the arugula to the bowl. Drizzle the remaining vinaigrette over the top. Using tongs, gently toss the salad until the arugula is lightly wilted and everything is evenly coated in the dressing.
- Garnish and Serve. Just before serving, sprinkle the toasted walnuts, crumbled feta, chopped dill, and chopped parsley over the top of the salad. Serve immediately for the best texture.
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: 61 mg
- Total Carbohydrates: 34 g
- Dietary Fiber: 10.7 g
- Total Sugars: 4 g
- Added Sugars: 0 g
- Protein: 13 g