A Hearty Three Bean Salad with a Tangy Tomato Dressing
This Quinoa Three Bean Salad combines fluffy quinoa, three varieties of beans, crisp red bell pepper, fresh tomato, and basil into a colorful meal that's both refreshing and satisfying. Chickpeas, kidney beans, and cannellini beans each bring a slightly different flavor and texture, making this much more interesting than your average bean salad.
The homemade dressing keeps things equally simple. Fresh tomato is blended with red wine vinegar, date syrup, shallot, and Italian seasoning for a tangy, slightly sweet dressing made without added oil. With just 15 minutes of preparation, it's an easy option for lunch, dinner, or meal prep.
Three Types of Beans for Fiber and Plant-Based Protein
Chickpeas, red kidney beans, and cannellini beans give this salad its hearty texture while providing an excellent combination of complex carbohydrates, fiber, and plant-based protein. Each serving provides 16 grams of fiber and 18 grams of protein.
Beans are also associated with benefits for cardiometabolic health. Their fiber and resistant starch can help slow digestion while providing fermentable carbohydrates that support beneficial bacteria in the gut. Using three varieties in one recipe is an easy way to introduce more diversity to your meals while enjoying their different textures.
Quinoa Adds Satisfying Texture and Whole-Grain Nutrition
Quinoa provides a light, fluffy foundation that pairs especially well with the creamier beans. Its subtle nutty flavor also absorbs the tomato dressing without competing with the fresh vegetables and herbs.
Along with complex carbohydrates and fiber, quinoa provides plant-based protein and a range of vitamins and minerals. Combining it with legumes creates a filling meal built around minimally processed plant foods.
Tomatoes and Red Bell Pepper Add Color and Antioxidants
Fresh tomato plays two roles in this recipe. Half is tossed directly into the salad for juicy texture, while the other half is blended into the dressing. Red bell pepper provides additional sweetness and crunch, creating a fresh contrast to the softer beans and quinoa.
Both vegetables also bring colorful plant compounds to the meal. Tomatoes are particularly known for lycopene, while red bell peppers provide carotenoids and are an excellent source of vitamin C.
Red Wine Vinegar and Tomato Create a Simple Oil-Free Dressing
Instead of an oil-based vinaigrette, this recipe blends fresh tomato with red wine vinegar, date syrup, shallot, garlic powder, and Italian seasoning. The tomato provides body and natural sweetness, while the vinegar brings the acidity needed to brighten the beans and quinoa.
A small amount of date syrup balances the acidity, and shallot adds a mild savory bite. It's a simple technique that creates a flavorful dressing while keeping the focus on whole plant ingredients.
Fresh Basil Adds a Bright, Aromatic Finish
Fresh basil is added at the end, bringing a fragrant, slightly sweet flavor that complements the tomatoes and Italian seasoning.
Beyond flavor, herbs are an easy way to add more variety of plant foods to your meals. Here, basil provides a fresh finishing touch that helps give the simple combination of quinoa, beans, and vegetables a Mediterranean-inspired character.
Bring It All Together
This Quinoa Three Bean Salad brings together hearty legumes, fluffy quinoa, crisp vegetables, and fresh herbs in a meal that's simple enough for busy days but flavorful enough to keep in regular rotation.
The tangy tomato dressing gives the salad plenty of character without added oil, while three different beans provide satisfying texture, fiber, and plant-based protein. Ready in just 15 minutes, it's an easy whole-food, plant-based meal that works especially well for lunches and meal prep.
Quinoa Three Bean Salad
Ingredients
- ½ cup (85g) Quinoa, Dry - Available in 16-ounce bags
- ½ cup (82g) Chickpeas (cooked, drained and rinsed) - About ⅓ of 15-ounce can
- ½ cup (89g) Red Kidney Beans (cooked, drained and rinsed) - About ⅓ of 15-ounce can
- ½ cup (90g) Cannellini Beans (cooked, drained and rinsed) - About ⅓ of 15-ounce can
- 1 cup (180g) Tomato (diced, divided) - About 1 ½ medium-sized tomatoes
- 1 cup (149g) Red Bell Pepper (diced) - About 1 large-sized pepper
- 3 tbsps (45g) Red Wine Vinegar - Available in 16.9-ounce bottles
- 1 tbsp (20g) Date Syrup - Available in 18-ounce bottles
- 1 tbsp (10g) Shallot (minced) - About ½ of a medium-sized shallot
- ½ tsp (2g) Garlic Powder - Available in spice jars
- ½ tsp (1g) Italian Seasoning - Available in spice jars
- ¼ cup (11g) Basil Leaves (chopped) - Available in 3-ounce containers
Instructions
- Cook the quinoa according to package instructions, then set aside to cool.
- In a large salad bowl, combine the cooked quinoa, chickpeas, red kidney beans, cannellini beans, half of the diced tomatoes, and the red bell pepper.
- In a small blender, combine the remaining tomatoes, red wine vinegar, date syrup, shallot, garlic powder, and Italian seasoning. Blend until smooth.
- Pour the dressing over the salad and toss until evenly coated.
- Garnish with the chopped fresh basil. Serve and enjoy!
Notes
- Leftovers: Refrigerate in an airtight container for up to 4 days.
Nutrition
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