THREE BEAN SALAD
This refreshing Three Bean Salad combines kidney beans, chickpeas, and black beans with fresh parsley, red onion, a light dressing of olive oil and red wine vinegar. A protein-packed, nutrient-dense dish is perfect for a quick lunch, side dish, or snack. The bean mix offers various textures, while the onion and parsley add a fresh, zesty flavour. The simple dressing enhances the bean’s natural taste and adds a light tanginess. Quick to prepare and requiring minimal ingredients, this salad is ideal for healthy, plant-based eating.
RECIPE CATEGORY
Lunch, Snack, Side, Appetisers
SERVING SIZE
1 serving
CUISINE
Mediterranean, Californian, American
PREPARATION/TECHNIQUES
No-Cook, Quick & Easy, One-Pot Wonders, Prepared in Advance, 5 Ingredients or Less
OCCASION/HOLIDAY
Picnic, Potluck, Family Gathering, Summer BBQ, Tailgating, Light Lunch, Party, Super Bowl
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, High Fibre, Healthy, Low Cholesterol, Low Fat, Gluten-Free, Quick & Easy
DISH TYPE
Cold Salad, Vegan Snack, Side Dish, Appetiser
INGREDIENTS
There are the following ingredients for Three Bean Salad:
- 20g canned kidney beans, drained
- 20g canned chickpeas, drained
- 20g canned black beans, drained
- 1/4 red onion, chopped
- 1 tbsp fresh parsley, chopped
- 1 tsp olive oil
- 1 tsp red wine vinegar
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 120
- Protein: 5g
- Fat: 4g
- Carbohydrates: 16g
- Fibre: 5g
- Sodium: 150mg
- Vitamin C: 10% of daily recommended intake
- Iron: 10% of daily recommended intake
PREPARATION
- Drain The Beans: Drain and rinse the kidney beans, chickpeas, and black beans to remove excess sodium and improve texture.
- Chop The Onion And Parsley: Finely chop the red onion and parsley, which will add a fresh, crisp bite to the salad.
- Make The Dressing: Mix olive oil, red wine vinegar, salt, and pepper in a small bowl to create a light, tangy dressing.
- Combine Ingredients: Toss the drained beans, chopped onion, and parsley in a bowl. Drizzle the dressing over the salad and mix well.
PREP TIME
10 minutes
COOKING TIME
None (No-Cook Recipe)
TIPS
Here are some tips for the preparation of Three Bean Salad:
- Make It Ahead: This salad gets better the longer it sits, so prepare it in advance to allow the flavours to meld together.
- Add Crunch: Sprinkle some toasted pumpkin seeds or sunflower seeds on top for extra texture.
- Serve Chilled: Refrigerate for at least 30 minutes before serving for a refreshing and cool salad.
- Double The Recipe: Make a larger batch for meal prep or a gathering; this recipe scales easily.
VARIATIONS
- Add Veggies: Include diced cucumber, cherry tomatoes, or bell peppers for added colour and freshness.
- Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce to give the salad a spicy kick.
- Switch The Dressing: Use lemon juice or balsamic vinegar instead of red wine vinegar for a different flavour profile.
- Add Cheese: Sprinkle in crumbled feta or goat cheese for a creamy, tangy contrast to the beans.
PREPPING AND STORAGE
- Fridge Storage: Store the salad in an airtight container in the refrigerator for up to 3 days. The flavours will intensify over time.
- Freezing: This salad is best enjoyed fresh and does not freeze well due to the texture of the beans.