Three Bean Salad
This Three Bean Salad is a fresh, veggie-packed bean salad loaded with three types of beans, crisp veggies, and a bright, simple homemade dressing. It has 22 grams of protein, 18 grams of fiber, and is perfect for vegetarian meal prep.
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Reasons You’ll Love This Recipe:
- High Protein – With three types of beans, this salad packs 22 grams of protein per serving.
- Fiber-Packed – 18 grams of fiber keeps you full and satisfied for hours.
- No Cooking Required – Just drain, chop, and toss, no stove or oven needed.
- Great for Meal Prep – Made in bulk, this salad holds up beautifully in the fridge for easy lunches all week.
- Easy to Customize – Swap in whatever veggies you have on hand and make it your own.
Ingredient Notes & Substitutions:
For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.
- Black Beans – Any canned bean works here if you want to switch it up, just rinse and drain well.
- Cannellini Beans – Great northern beans or navy beans make an easy swap.
- Garbanzo Beans – Also called chickpeas, these hold their shape well and add great texture.
- Cucumber – English cucumber works great and doesn’t need to be seeded.
- Celery – Adds a nice crunch; jicama is a fun substitute if you want something different.
- Mini Bell Peppers – Regular bell peppers work too, just chop them down to bite-sized pieces.
- Red Onion – Soak diced red onion in cold water for a few minutes if you want a milder bite.
- Parsley – Fresh cilantro or dill both work well if you want to switch up the herb.
- Feta Cheese – Goat cheese crumbles are a great swap if you want a different tang.
- Red Wine Vinegar – White wine vinegar or apple cider vinegar work as substitutes.
- Lemon Juice – Fresh-squeezed is best, but bottled works in a pinch.
- Extra Virgin Olive Oil – Avocado oil is a good neutral swap.
- Honey – Maple syrup works as a vegan-friendly substitute.
- Garlic – Use 1/4 teaspoon garlic powder if you don’t have fresh on hand.
How to Make Three Bean Salad
For complete instructions, please check out the recipe card at the bottom of this post.
- Prep the Beans – Drain and rinse the black beans, cannellini beans, and garbanzo beans well, then add them to a large bowl.
- Chop the Veggies – Add the chopped cucumber, celery, sliced mini bell peppers, diced red onion, and chopped parsley to the bowl with the beans.
- Make the Dressing – In a small bowl or jar, whisk together the red wine vinegar, lemon juice, olive oil, honey, and minced garlic until combined.
- Toss it Together – Pour the dressing over the bean and veggie mixture, then add the feta and toss gently to combine.
- Chill or Serve – Enjoy right away, or refrigerate for 30 minutes to let the flavors meld even more. Enjoy!
Tips and Variations
- Let It Marinate – This salad actually tastes even better after a few hours in the fridge, so it’s great to make ahead.
- Add a Protein Boost – Toss in grilled chicken or a scoop of cottage cheese for an extra protein bump.
- Make It Spicy РA pinch of red pepper flakes or a diced jalape̱o adds a nice kick.
- Switch Up the Cheese – Goat cheese or shaved parmesan both work well if feta isn’t your thing.
- Double It for a Crowd – This recipe scales up easily for potlucks, BBQs, or a week of meal-prepped lunches.
Meal Prep & Storage
- Fridge – Store in an airtight container in the refrigerator for 3-4 days.
- Freezer – Due to the fresh vegetables, you can’t freeze this salad as it affects the textures too much.
- Meal Prep Note – Because this three bean salad is so hearty, there’s no need to store the salad dressing separately. Toss it all together and you’re good to go!
FAQs
Yes, and it’s actually better that way. Making it a few hours (or even a day) ahead gives the veggies time to soak up the dressing.
Definitely. You’ll need about 4.5 cups of cooked beans total to replace the three cans, so plan on soaking and cooking your dried beans ahead of time.
This bean salad is versatile enough to work as a light lunch on its own, or you can serve it as a side for grilled chicken or fish, or on top of a bed of greens.
Yes, beans are naturally high in both protein and fiber, and this recipe packs 22 grams of protein and 18 grams of fiber per serving.
Nope, this one’s an exception to the usual make-ahead salad rule. Because it’s made with hearty beans instead of leafy greens, it can handle sitting in the dressing without getting soggy, so you can toss it all together right from the start.
For some people, yes, especially if your gut isn’t used to that much fiber at once. If you don’t already eat a lot of fiber-rich foods, it’s smart to work up to servings like this gradually and drink plenty of water, since a sudden jump can cause some bloating or GI discomfort. Once your gut adjusts, most people handle it just fine.
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Three Bean Salad
Ingredients
- 1 can black beans
- 1 can cannellini beans
- 1 can garbanzo beans
- 2 cups cucumber chopped
- 1 cup celery chopped
- 1 cup mini bell peppers sliced
- ½ cup red onion diced
- ½ cup parsley chopped
- ½ cup feta cheese crumbled
- 2 tablespoons red wine vinegar
- 2 tablespoons lemon juice
- 2 tablespoons extra virgin olive oil
- 1 tablespoon honey
- 1 clove garlic
Instructions
- In the bottom of a large bowl, whisk together the red wine vinegar, lemon juice, olive oil, honey, and minced garlic until combined.2 tablespoons red wine vinegar, 2 tablespoons lemon juice, 2 tablespoons extra virgin olive oil, 1 tablespoon honey, 1 clove garlic
- Drain and rinse the black beans, cannellini beans, and garbanzo beans well, then add them to a large bowl with the dressing.1 can black beans, 1 can cannellini beans, 1 can garbanzo beans
- Add the chopped cucumber, celery, sliced mini bell peppers, diced red onion, and chopped parsley to the bowl with the beans.2 cups cucumber, 1 cup celery, 1 cup mini bell peppers, 1/2 cup red onion, 1/2 cup parsley, 1/2 cup feta cheese
- Pour the dressing over the bean and veggie mixture, then add the feta and toss gently to combine.
- Enjoy right away, or refrigerate for 30 minutes to let the flavors meld even more. Enjoy!
