High Protein Bean Salad
This colourful three bean salad is one of those recipes that's perfect to have on repeat all summer long. It's fresh, hydrating, packed with plant protein and fibre, and comes together in just 15 minutes. The combination of creamy butter beans, nutty chickpeas, earthy black beans, juicy tomatoes, crunchy cucumbers, fresh herbs and a zesty caper vinaigrette makes every bite bright and satisfying. It's perfect for meal prep, picnics, BBQs or as an easy lunch.
Takes 15 minutes
Serves 6
Ingredients
For the salad
- 1 x 400g tin chickpeas drained and rinsed (240g drained weight)
- 1 x 400g tin black beans drained and rinsed (240g drained weight)
- 1 x 400g tin butter beans drained and rinsed (240g drained weight)
- 2 cucumbers approx. 600g, diced
- 4 ripe tomatoes approx. 500g, diced
- 1 ripe avocado diced
- 60 g capers drained (about ⅓ cup)
- 20 g fresh parsley roughly chopped (about 1 cup loosely packed)
- 20 g fresh coriander roughly chopped (about 1 cup loosely packed)
For the lemon vinaigrette
- 60 ml ¼ cup extra virgin olive oil
- 30 ml 2 tbsp fresh lemon juice
- 1 tbsp caper brine
- 1 tsp Dijon mustard
- 1 small garlic clove finely grated
- ½ tsp maple syrup or honey optional
- ½ tsp sea salt
- ¼ tsp freshly ground black pepper
Instructions
- Whisk together the olive oil, lemon juice, caper brine, Dijon mustard, garlic, maple syrup (if using), salt and pepper until well combined.
- Add the chickpeas, black beans, butter beans, cucumber, tomatoes, capers, parsley and coriander to a large bowl. Pour over the dressing and toss until everything is evenly coated.
- Gently fold through the avocado just before serving to keep it intact.
- Taste and adjust with more lemon juice, salt or pepper if needed. Leave to sit for 10 minutes before serving to allow the flavours to develop.