This easy Protein-Packed Three-Bean Quinoa Salad is perfect for meal prep lunches or a hearty potluck side dish. This recipe uses three different types of beans, plus any veggies you have on hand. The flavor gets better as everything marinates together and can be enjoyed with chips or crackers, if desired.
We’ve had a pretty mild summer so far, but this week looks hotter than usual, so it’s time to stock up on some easy and refreshing vegetarian meal prep lunches. This Three-Bean Quinoa Salad is packed with tons of protein, veggies, and flavor. Prepare it on a Sunday, and enjoy it for lunch all week long, or share it with friends at an end-of-summer potluck.
Why You’ll Love This Healthy Vegetarian Meal Prep Lunch Recipe
- Great for meal prep – Although this quinoa salad can be served as a side dish, I originally created the recipe for meal prep lunches. The beans, quinoa, and veggies all stay in the refrigerator for 4-5 days, and the dressing just tastes better and better!
- Packed with protein – Each serving has about 20 grams of protein. The protein comes mostly from the quinoa, beans, and feta cheese. Feel free to add extra protein, like tofu or chicken.
- Easy to customize – You can use whatever kind of beans you have in your cabinet, as well as (most) any veggies you have on hand. The veggies can be raw or cooked, and the more, the better!
Three Bean Quinoa Salad Recipe Ingredients
- Dressing – The dressing gets mixed together in the bottom of the big salad bowl and only requires a few ingredients that you may already have on hand. You will need extra virgin olive oil, red wine vinegar, lemon juice, garlic, dijon mustard, maple syrup, dried oregano, salt and pepper.
- Quinoa – I love using quinoa in salads because it’s nutrient-dense and easy to prepare. You could also use rice, or another grain of choice.
- Beans – I’m calling this a 3-bean salad because I used a combination of black beans, kidney beans and garbanzo beans. You can use any kind of beans you like.
- Fresh Vegetables – I used a mixture of green and yellow bell peppers, as well as tomatoes, cucumber and red onion.
- Other Veggies – I also added roasted red peppers, capers and pickled jalapeno. You could instead use fresh red pepper and jalapeno if you prefer.
- Fresh Herbs – Most any kind of fresh herbs will be great in this recipe! I used a mixture of parsley and green onions.
- Feta Cheese – I added some big chunks of feta cheese, but you can use any kind of cheese. Vegan feta cheese can also be used. Feta adds creaminess, as well as a tangy and salty flavor.
How To Make Protein Packed Three Bean Quinoa Salad
- Cook quinoa according to package directions. Once done cooking, let quinoa sit, with lid on, for at least 10 minutes before fluffing with a fork. Set aside until ready to use.
- Add all the dressing ingredients to an extra-large mixing bowl and whisk until combined. You can also mix dressing separately and then pour over the desired amount at the end. Next, pour in the cooked quinoa and all of the beans.
- Add the diced green and yellow bell peppers, cucumber, roasted red peppers, tomato, red onion, green onions, pickled jalapeno, and capers.
- Mix well until all ingredients are fully combined. Next, add the feta cheese, and gently mix in. Season with extra salt and pepper, as needed. Serve salad immediately or chill in the refrigerator until ready to serve. Garnish with pepitas, if you like.
- If making this salad for meal prep, you can lay out your containers and put equal amounts of quinoa salad into each one. Or, store salad in a large container and pack about 1 1/2 cups each morning for lunch.
Recipe Frequently Asked Questions
- This recipe is already gluten-free.
- To make this recipe vegan, use a vegan feta-cheese substitute or omit the feta altogether.
- How many servings does this quinoa salad recipe make? It makes about 4-6 servings if serving as an entire meal. It will make about 10-12 servings if used as a side dish.
- How long do leftovers last? If stored in an airtight container in the refrigerator, leftovers should last about 4-5 days.
- Can different beans be used? Yes, any kind of beans can be used.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP.
Looking For More Protein Packed Vegetarian Meal Prep Lunch Recipes?
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Sweet and Spicy Chili Tofu Bowls
Chickpea Fajita Meal Prep Bowls
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Protein Packed Bean and Quinoa Salad
- Total Time: 45 minutes
- Yield: 4-6 1x
- Diet: Vegetarian
Description
This easy Protein Packed Three Bean Quinoa Salad is perfect for meal prep lunches or a hearty potluck side dish! This recipe uses three different types of beans, plus any veggies you have on hand. The flavor gets better as everything marinates together and can be enjoyed with chips or crackers, if desired.
Ingredients
- 1 cup dried quinoa
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can garbanzo beans, rinsed and drained
- 1 (15 oz) can red kidney beans, rinsed and drained
- 1 small green bell pepper, diced
- 1 small yellow bell pepper, diced
- 1 cup diced roasted red bell peppers, or raw
- 1 cup diced cucumber
- 1 cup sliced cherry tomatoes
- 1/2 cup diced red onion
- 1/2 cup thinly sliced green onion
- 8 oz crumbled feta cheese
- 1/4 cup chopped capers
- 1/4 cup chopped pickled jalapenos, or fresh
Dressing
- 1/3 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 3 tablespoons fresh lemon juice
- 1 1/2 teaspoons dijon mustard
- 1 teaspoon pure maple syrup, or honey
- 1 teaspoon dried orgeano
- 1–2 cloves garlic, minced
- 1/3 cup chopped fresh parsley
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Cook quinoa according to package directions. Once done cooking, let quinoa sit, with lid on, for at least 10 minutes, before fluffing with a fork. Set aside until ready to use.
- To an extra large mixing bowl, add all the dressing ingredients and whisk until combined. You can also mix dressing separately and then pour over desired amount at the end. Next, pour in the cooked quinoa and all of the beans.
- Add in the diced green and yellow bell pepper, cucumber, roasted red peppers, tomato, red onion, green onions, pickled jalapeno and capers.
- Mix well until all ingredients are fully combined. Next, add in the feta cheese and gently mix in. Season with extra salt and pepper, as needed. Serve salad immediately or chill in the refrigerator until ready to serve. Garnish with pepitas, if you like.
- If making this salad for meal prep, you can lay out your containers and put equal amounts of quinoa salad into each one. Or, you store salad in a large container and pack about 1 1/2 cups each morning for lunch.
Notes
How I cook my quinoa: Rinse quinoa well under cold water, shake off all excess water and add to a small saucepan. Cover with two cups of water and put the lid on. Turn the heat onto medium and allow the water to come to a simmer. Immediately, turn down to the lowest heat setting and let quinoa cook until liquid has been absorbed, 15-20 minutes. Turn the heat off and let sit for at least 10 minutes.
- Prep Time: 20 mins
- Cook Time: 25 mins
- Category: Lunch, Vegetarian
- Method: Stovetop
- Cuisine: American
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