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
Scale
- 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
