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Vegetarian Research

Protein Packed Three Bean Quinoa Salad

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.

close up of a glass meal prep container filled with three bean quinoa salad meal prep bowls

We’ve had a pretty mild summer so far, but this week looks hotter than usual, so 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 on a Sunday and enjoy for lunch all week long, or share 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 well 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!

showing how to make the dressing and then adding in the beans and quinoa

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 you like.  Vegan feta cheese can also be used.  Feta adds creaminess, as well as a tangy and salty flavor.

showing how to mix up the three bean and quinoa salad

How To Make Protein Packed Three Bean Quinoa Salad

  1. 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.
  2. 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.
  3. Add in the diced green and yellow bell pepper, cucumber, roasted red peppers, tomato, red onion, green onions, pickled jalapeno and capers.
  4. 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.
  5. 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.

spoon filled with three bean quinoa salad

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 cheese.
  • How many servings does this quinoa salad recipe make?  If serving as an entire meal, it makes about 4-6 servings.  If serving as a side dish, it will make about 10-12 servings.
  • 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!

close up of a food storage container filled with protein packed 3 bean quinoa salad

Looking For More Protein Packed Vegetarian Meal Prep Lunch Recipes?

Caprese Quinoa Lunch Bowls

Loaded Quinoa and Sweet Potato Salad

Sweet and Spicy Chili Tofu Bowls

Chickpea Fajita Meal Prep Bowls

Sesame Ginger Tofu Meal Prep Bowls

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Protein Packed Bean and Quinoa Salad


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews


  • Author:
    She Likes Food


  • Total Time:
    45 minutes


  • Yield:
    4-6
  • 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
  • 12 cloves garlic, minced
  • 1/3 cup chopped fresh parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper



Instructions

  1. 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.
  2. 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.
  3. Add in the diced green and yellow bell pepper, cucumber, roasted red peppers, tomato, red onion, green onions, pickled jalapeno and capers.
  4. 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.
  5. 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

The post Protein Packed Three Bean Quinoa Salad appeared first on She Likes Food.

Vegetarian Research

Cilantro Lime Cabbage Salad

This Cilantro Lime Cabbage Salad is light, refreshing, and super versatile! Enjoy it as a veggie side dish, or use it as a topping for tacos, salads, sandwiches, and more. This healthy salad comes together quickly and requires just a few ingredients. It’s great for hot summer picnics and cold winter afternoons.

cilantro lime cabbage salad in a serving bowl

I know coleslaw is typically a dish served in the summertime, but cabbage and limes are in season this month! I’m calling this recipe a Cilantro Lime Cabbage Salad, although it’s similar to a slaw. This zesty winter salad will brighten up any meal you add it to. It’s great by itself as a snack or side dish and can also be enjoyed as a topping for all your Mexican-inspired meals.

Why You’ll Love This Refreshing Cabbage Salad Recipe

  • It’s easy to make – The dressing comes together quickly in the blender, and if you have a food processor or mandolin, the cabbage can also be shredded quickly. I like to let my salad sit for a bit in the refrigerator to allow the flavors to develop, but you can also enjoy it right away.
  • It’s flavorful and refreshing – Cabbage is already cool and refreshing, but adding the cilantro and lime flavors takes it to the next level. I enjoy this salad anytime, but it’s especially great for a summer BBQ.
  • It’s versatile – This cabbage salad is similar to a slaw and can be used similarly. I enjoy this salad as a side dish, but I also like to eat it on tacos or with beans and rice. It adds a cool and refreshing bite to everything you add it to.

showing how to make the cilantro lime dressing in a blender

Why Your Body Will Love This Recipe

  • Reduced Inflammation – Cabbage is high in antioxidants, which are substances that can help delay or prevent cell damage. Antioxidants are important because they help reduce inflammation inside the body and improve the immune system. Excess inflammation in the body can be responsible for all kinds of sicknesses, including cancer and heart disease.
  • Digestive Health – Cabbage is in the Crusifers family, along with broccoli and Brussels sprouts. Some people are extra sensitive to these veggies and develop gas and bloating after eating them. However, they’re full of fiber, which really helps digestion run smoothly. Cabbage is also a low-calorie food, but a little goes a long way toward helping our bodies feel full for longer.
  • Diabetes Management – Please check with your doctor before adding cilantro to your diet if you have diabetes or low blood sugar levels.  Cilantro, or coriander, can help reduce blood sugar by stimulating an enzyme that removes sugar from the blood.

green cabbage shredded in a bowl

Cilantro Lime Cabbage Salad Recipe Ingredients

  • Cabbage – I used one medium-sized head of green cabbage for this recipe. I love cabbage because it’s crunchy and refreshing. You could also use purple or napa cabbage. Of course, if you go the purple route, it will change the look of this salad.
  • Cilantro Lime Dressing – This homemade dressing is packed full of flavor and takes no time to whip together. It uses cilantro, lime juice, olive oil, garlic, dijon mustard, maple syrup, cumin and salt. If you don’t like cilantro, I suggest using parsley in its place.

mixing the cilantro lime dressing into the shredded cabbage

How To Make This Crunchy Cabbage Salad

  1. Cut the stalk of the cabbage off and peel off a few of the outer layers. Thinly shred the entire head of cabbage and add it to a large bowl. You can shred your cabbage using a sharp knife, mandolin, or food processor.
  2. Add all of the dressing ingredients into a blender and blend until creamy and completely combined, 30 seconds – 1 minute. Pour the dressing over the shredded cabbage and mix together well until the cabbage is completely coated with the dressing.
  3. Add in about 1/4 cup chopped fresh cilantro and mix well. You can enjoy salad immediately or store it in the refrigerator for a couple of hours to allow the flavors to develop. Store in an air-tight container in the refrigerator for 4-5 days. Enjoy as a side salad, as a topping for tacos, or with tortilla chips.

close up of a bowl of cilantro lime coleslaw

Recipe Frequently Asked Questions

  • This recipe is already vegan and gluten-free.
  • Can I use a substitute in place of cilantro? Yes, if you don’t like cilantro, you can use parsley instead.
  • What is the best type of cabbage for this recipe? I used green cabbage, which worked great, but you can also use napa or purple cabbage if you like.
  • How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
  • How should this recipe be enjoyed? I like to eat this cabbage salad as a side dish or afternoon snack. You can also use it like you would any kind of slaw (tacos, sandwiches, salads, and more).

Have a question I didn’t answer? Ask me in the comment section below, and I will reply ASAP!

close up of this refreshing cilantro lime slaw in a serving bowl

Looking For More Hearty Cabbage Recipes?

Fried Cabbage and Noodles with Tofu

Chickpea Salad with Cucumber and Cabbage

Noodles with Cabbage and Carrots

Asian Inspired Crunchy Cabbage Salad

Creamy Southwestern Chopped Cabbage Salad,

Print

Cilantro Lime Cabbage Salad


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews


  • Author:
    She Likes Food


  • Total Time:
    20 minutes


  • Yield:
    6-8
  • Diet: Vegan

Description

This Cilantro Lime Cabbage Salad is light, refreshing and super versatile! Enjoy as a veggie side dish, or use it as a topping for tacos, salads, sandwiches and more. This healthy salad comes together quickly and only requires a few ingredients. It’s great for hot summer picnics, as well as cold winter afternoons.


Ingredients

  • 1 medium sized head green cabbage, about 68 cups once shredded

Cilantro Lime Dressing

  • 1/2 cup olive oil
  • 1/3 cup fresh lime juice
  • 1/2 teaspoon lime zest
  • 1/2 cup packed cilantro
  • 2 cloves garlic
  • 1 teaspoon dijon mustard
  • 1 teaspoon pure maple syrup
  • 1/4 teaspoon ground cumin
  • Salt and black pepper, to taste (I used about 1/2 teaspoon salt and 1/4 teaspoon black pepper



Instructions

  1. Cut the stalk of the cabbage off and then peel a few of the outer layers off.  Thinly shred the entire head of cabbage and then add to a large bowl.  You can shred your cabbage using a sharp knife, mandolin or food processor.
  2. Add all of the dressing ingredients into a blender and blend until creamy and completely combined, 30 seconds – 1 minute.  Pour the dressing over the shredded cabbage and mix together well, until cabbage is completely coated with dressing.
  3. Add in about 1/4 cup chopped fresh cilantro and mix well.  You can enjoy salad immediately, or store in the refrigerator for a couple hours to allow the flavors to develop.  Store in an air-tight container, in the refrigerator, for 4-5 days.  Enjoy as a side salad, as a topping for tacos or enjoy with tortilla chips.

  • Prep Time: 20 mins
  • Cook Time: 0 mins
  • Category: Side, Vegan
  • Method: No Cook
  • Cuisine: American

The post Cilantro Lime Cabbage Salad appeared first on She Likes Food.

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