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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.
Course Main Course, Salad
Cuisine Mediterranean
Keyword Bean salad with lemon vinaigrette, Mediterranean bean salad recipe, Tuscan white bean and arugula salad
Prep Time 20 minutes
Cook Time 5 minutes
Total Time 25 minutes
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 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

  • 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