Three-bean salad is a simple, healthy dish packed with protein and fiber, making it a perfect side for any meal. It combines three types of beans, fresh vegetables, and a tangy dressing that brings everything together. This dish is easy to make, nutritious, and great for meal prep.
Full Recipe:
Ingredients
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1 cup green beans, trimmed and cut into 1-inch pieces
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1 cup red kidney beans, drained and rinsed
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1 cup garbanzo beans (chickpeas), drained and rinsed
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1 small red onion, finely chopped
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1/4 cup fresh parsley, chopped
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1/4 cup olive oil
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2 tablespoons apple cider vinegar
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1 tablespoon Dijon mustard
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1 tablespoon honey (optional)
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Salt and pepper to taste
Directions
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Bring a pot of water to a boil and blanch the green beans for 2-3 minutes until bright green and tender-crisp. Drain and rinse under cold water to stop the cooking.
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In a large mixing bowl, combine the green beans, kidney beans, garbanzo beans, red onion, and parsley.
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In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper until smooth.
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Pour the dressing over the bean mixture and toss gently to combine.
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Let the salad sit in the refrigerator for at least 30 minutes to allow the flavors to meld together before serving.
Nutrients
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Calories: ~180 per serving
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Protein: 8g
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Fat: 8g
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Carbohydrates: 24g
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Fiber: 7g
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Sugar: 6g
Enjoy this colorful and nutritious three-bean salad as a light meal or a tasty side dish! Let me know if you need any other variations.
Why Three-Bean Salad is a Healthy Choice
Beans are known for their numerous health benefits, and the combination of three different varieties in this salad adds an array of nutritional value. Green beans, kidney beans, and garbanzo beans each contribute their own unique set of vitamins, minerals, and antioxidants. Green beans are rich in vitamins A, C, and K, while kidney beans are an excellent source of iron and folate. Garbanzo beans provide a great plant-based protein source, which makes the salad especially appealing for vegetarians and vegans.
In addition to their rich vitamin content, beans are packed with fiber, which helps promote digestive health and maintain stable blood sugar levels. With around 7 grams of fiber per serving, this salad is not only filling but also helps support overall well-being. This fiber content, combined with the protein from the beans, ensures that you’ll feel satisfied and energized after eating.
The dressing for the three-bean salad is made with olive oil, apple cider vinegar, Dijon mustard, and a touch of honey (optional), all of which provide healthy fats, antioxidants, and a burst of tanginess to complement the beans. The simplicity of the dressing allows the natural flavors of the beans and vegetables to shine through, making each bite a wholesome and flavorful experience.
The Versatility of Three-Bean Salad
One of the best things about three-bean salad is its versatility. This dish can be made in a variety of ways depending on your preferences and dietary needs. If you prefer a lighter version, you can omit the honey and adjust the amount of olive oil to reduce the fat content. For a more savory option, you can add extra ingredients like garlic, bell peppers, or even olives for a Mediterranean twist.
This salad can also be adapted for different dietary preferences. For a gluten-free version, you don’t need to make any adjustments since all the ingredients are naturally gluten-free. For those following a vegan or vegetarian diet, the salad is already a perfect choice. You can easily add extra protein by incorporating ingredients like tofu, quinoa, or nuts. The salad also works well as a side dish for meat-based meals, complementing grilled chicken, fish, or steak with its fresh and vibrant flavors.
How to Prepare the Perfect Three-Bean Salad
The beauty of three-bean salad lies in its simplicity. The recipe requires minimal preparation and cooking, making it ideal for busy weeknights, meal prepping, or even a last-minute addition to a gathering. To prepare the salad, the first step is blanching the green beans to ensure they are tender but still crisp. Blanching is a quick process that involves briefly boiling the beans and then immediately cooling them down under cold water to stop the cooking process.
Once the green beans are ready, combine them with the kidney beans and garbanzo beans in a large mixing bowl. The beans should be drained and rinsed before adding them to the salad, ensuring that excess sodium or preservatives are removed. The addition of finely chopped red onion and fresh parsley adds a pop of color, flavor, and crunch to the salad, balancing the softness of the beans with fresh, crisp elements.
The dressing is made by whisking together olive oil, apple cider vinegar, Dijon mustard, and honey (optional), along with salt and pepper. The key to a great dressing is to ensure it’s well-balanced, so taste it before adding more of any ingredient to make sure it complements the beans and vegetables. Once the dressing is ready, pour it over the salad mixture and toss gently to coat all the ingredients evenly. Allow the salad to sit in the refrigerator for at least 30 minutes before serving. This waiting time allows the flavors to meld together, giving the salad a richer taste and making it even more enjoyable.
Perfect Pairings for Three-Bean Salad
Three-bean salad is a versatile dish that pairs well with a wide variety of meals. Its fresh, light flavor makes it an excellent side dish for grilled meats, making it a great companion for summer BBQs or outdoor gatherings. Whether you’re grilling chicken, pork, beef, or seafood, the beans provide a nutritious and colorful side that complements the smoky, savory flavors of the grilled foods.
It also works well as a stand-alone meal when you’re looking for something quick, nutritious, and satisfying. The high protein and fiber content in the beans makes it filling enough to be a light lunch or dinner. For an even heartier meal, consider adding a side of whole-grain bread or a few slices of avocado on top for added richness.
For a Mediterranean-inspired spread, serve this three-bean salad alongside hummus, pita bread, and a fresh cucumber salad. The tangy flavors of the salad will complement the creamy hummus and the crispness of the cucumber, creating a refreshing and balanced meal.
Meal Prep and Storage Tips
One of the greatest advantages of three-bean salad is that it’s perfect for meal prep. Not only is it easy to make in bulk, but it also stores well in the refrigerator for several days. The beans, when combined with the dressing, actually improve in flavor after sitting for a while, so you can make the salad ahead of time and have it ready to eat throughout the week. This makes it an excellent option for busy individuals or families who want to prepare meals in advance.
To store the salad, simply transfer it to an airtight container and refrigerate. The salad can stay fresh for up to 4-5 days in the fridge. If you plan to make the salad ahead of time, it’s best to hold off on adding any delicate ingredients like parsley until just before serving, as they can wilt over time. If you’d like to serve the salad with added toppings, such as nuts or cheese, it’s best to keep those separate and add them just before eating.
Conclusion: A Healthy, Easy, and Delicious Dish
Three-bean salad is a simple, healthy dish that offers a perfect balance of protein, fiber, and flavor. The combination of green beans, kidney beans, and garbanzo beans with fresh vegetables and a tangy dressing makes for a colorful, nutrient-packed dish that can be served in countless ways. Whether you’re enjoying it as a side dish or making it a light, satisfying meal, this salad will leave you feeling refreshed and nourished.
Not only is three-bean salad easy to make and customize, but it also stores well, making it an ideal choice for meal prep. With its rich array of nutrients and vibrant flavors, it’s a dish that’s perfect for any occasion. So, the next time you’re in need of a quick, healthy, and delicious salad, give three-bean salad a try. You won’t be disappointed!