Healthy Recipe: Mediterranean Three Bean Salad

Three-bean salad has long been a favorite at picnics, potlucks, and family gatherings because it's simple, portable, and pairs well with almost any meal.

This Mediterranean-inspired version takes the classic recipe up a notch by combining kidney beans, cannellini beans, and chickpeas for a powerful combination of plant-based protein and fiber. Fresh herbs, crisp vegetables, briny capers, and a bright homemade vinaigrette create layers of flavor, while optional feta cheese adds extra protein and creaminess.

Make it ahead of time and let the flavors mingle in the refrigerator. It's perfect as a side dish, light lunch, or healthy meal-prep option for busy weeks.

Serves 8

Vinaigrette

Ingredients

• 2 garlic cloves, minced
• 1½ teaspoons Dijon mustard
• 2 tablespoons lemon or lime juice
• 1 teaspoon sugar
• ¼ cup extra-virgin olive oil
• ½ teaspoon salt
• Freshly ground black pepper

Salad

Ingredients

• 1 (15-ounce) can kidney beans, drained and rinsed
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 green or yellow bell pepper, diced
• 1 red bell pepper, diced
• ½ English cucumber, diced
• 1 cup diced red onion
• 2 tablespoons capers, drained
• 1 cup chopped fresh parsley
• ¼ cup chopped fresh mint
• ¼ cup chopped fresh basil
• ½ cup crumbled feta cheese (optional)

Instructions

1. Make the vinaigrette: In a large serving bowl, whisk together the garlic, Dijon mustard, lemon or lime juice, sugar, olive oil, salt, and several grinds of black pepper until well combined.

2. Add the kidney beans, cannellini beans, chickpeas, bell peppers, cucumber, red onion, capers, parsley, mint, and basil to the bowl.

3. Add the feta cheese, if using, and toss gently until everything is evenly coated with the vinaigrette.

4. Cover and refrigerate for at least 30 minutes before serving to allow the flavors to develop.

5. Toss again before serving. Store leftovers in an airtight container in the refrigerator for up to 5 days.

Why This Recipe Is Great for Senior Fitness

• High in fiber for digestive health:Three types of beans provide fiber that supports gut health, blood sugar control, and satiety.

• Plant-based protein supports muscle maintenance:Beans and optional feta help provide protein that contributes to preserving strength and function as we age.

• Heart-healthy and nutrient-dense:Olive oil, fresh vegetables, herbs, and legumes provide antioxidants, minerals, and healthy fats that support cardiovascular health.

This is the kind of recipe that checks all the boxes for healthy aging—easy to prepare, loaded with nutrients, and delicious enough to enjoy all week long.