PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
THREE BEAN SALAD
19

THREE BEAN SALAD

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

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.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours