This 3 Bean Salad is a vibrant and healthy dish that combines the earthy flavors of kidney, garbanzo, and green beans with a tangy, smooth dressing. It’s the perfect side salad for a BBQ or a light lunch that won’t leave you feeling heavy.
Packed with fiber and healthy fats, this dish is incredibly simple to prepare, making it ideal for meal prepping or bringing to a potluck. Plus, the colorful beans and fresh parsley make it a feast for the eyes as well as the taste buds!
Full Recipe:
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1 can kidney beans, drained and rinsed
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1 can garbanzo beans, drained and rinsed
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1 can green beans, drained and cut into 1-inch pieces
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1/4 cup 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 teaspoon honey
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Salt and pepper, to taste
Directions:
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In a large bowl, combine the kidney beans, garbanzo beans, and green beans.
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Add the chopped red onion and parsley to the bowl.
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In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper until the dressing is smooth and well combined.
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Pour the dressing over the bean mixture and toss to coat evenly.
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Refrigerate for at least 30 minutes before serving to allow the flavors to marinate.
Prep Time:Â 10 minutes |Â Total Time: 10 minutes
Kcal:Â 180 kcal |Â Servings:Â 4 servings
Why You Should Try This 3 Bean Salad Recipe
When it comes to preparing a healthy meal, few dishes can beat the simplicity and nutritional power of a bean salad. The 3 Bean Salad is a versatile dish that is easy to prepare, packed with nutrients, and perfect for any occasion. Whether you’re looking for a light lunch, a refreshing side dish for a BBQ, or a quick meal prep option, this dish offers a great combination of protein, fiber, and healthy fats.
Health Benefits of the 3 Bean Salad
Beans are a powerhouse of nutrition, providing a high amount of protein and fiber. Kidney beans, garbanzo beans, and green beans each bring their own unique nutritional benefits. Kidney beans are rich in iron, folate, and potassium, making them ideal for heart health. Garbanzo beans, also known as chickpeas, are a great source of plant-based protein, fiber, and several important vitamins and minerals, including vitamin B6 and manganese. Green beans, while lower in calories, add a nice crunch and a wealth of antioxidants, particularly vitamin C.
This 3 Bean Salad is a great choice for anyone looking to boost their intake of plant-based foods. Beans are a fantastic option for vegetarians and vegans, providing essential nutrients that are often found in animal products. The fiber content in this dish helps improve digestion, regulate blood sugar levels, and support a healthy gut microbiome. With the addition of the tangy dressing made with olive oil, apple cider vinegar, and Dijon mustard, this salad is not only nutritious but also bursting with flavor.
How to Serve and Enjoy the 3 Bean Salad
The beauty of this 3 Bean Salad lies in its versatility. You can serve it as a side dish at a summer BBQ, a picnic, or a potluck gathering. It pairs wonderfully with grilled meats, fish, or even a vegan burger. Additionally, it makes for a perfect light lunch or dinner on its own, especially when you’re in need of something quick, healthy, and satisfying.
One of the best parts about this salad is that it can be made ahead of time. The longer it sits, the more the flavors of the dressing meld with the beans, making it even tastier the next day. This makes it an ideal dish for meal prepping for the week ahead. You can store it in the fridge for up to 3 days, and it stays fresh and delicious.
Perfect for Meal Prep and Entertaining
If you’re into meal prepping, this 3 Bean Salad is a game-changer. It’s not only easy to make but also keeps well in the fridge for several days. The hearty beans provide sustained energy, and the tangy dressing adds just the right amount of zing to keep things interesting. Prepare a large batch at the start of the week, and you’ll have a nutritious and filling dish ready for lunches, snacks, or even dinner when you don’t feel like cooking.
This salad is also a great option for entertaining. Its vibrant colors and fresh ingredients make it an eye-catching dish that will impress guests. Plus, because it’s so easy to prepare, you won’t be spending hours in the kitchen. Simply toss the beans together, mix in the dressing, and you’re ready to serve. It’s a great dish for a healthy BBQ, a potluck party, or any casual gathering where you want to provide guests with something both delicious and nourishing.
Customizing the 3 Bean Salad to Your Preferences
One of the things I love most about this 3 Bean Salad is how customizable it is. While the classic recipe includes kidney beans, garbanzo beans, and green beans, you can easily swap out or add other ingredients based on your preferences or what you have in your pantry. For example, you could add black beans or pinto beans for a different texture and flavor. If you prefer a bit of heat, consider adding some diced jalapeños or red pepper flakes to the dressing.
You can also experiment with different herbs and vegetables. Fresh cilantro, basil, or parsley would make a great addition to the salad, giving it a pop of color and extra flavor. For a little crunch, try tossing in some diced cucumber or bell peppers. The options are endless, so feel free to get creative and tailor the salad to suit your taste.
The Perfect Dressing for 3 Bean Salad
While the beans are the star of the show, the dressing really ties everything together and elevates the dish. The combination of olive oil, apple cider vinegar, Dijon mustard, and a touch of honey creates a balanced, tangy dressing that complements the beans perfectly. It’s light, refreshing, and just the right amount of zesty.
If you’re looking for a lower-calorie dressing option, you can reduce the amount of olive oil and increase the vinegar. Alternatively, for a richer, creamier dressing, consider adding a dollop of Greek yogurt or a splash of tahini. The dressing is also flexible enough to accommodate different diets and preferences, so don’t hesitate to adjust it to your liking.
How to Make the Most of Leftovers
One of the best things about this 3 Bean Salad is how well it keeps as leftovers. Since the flavors develop over time, it’s often even better the next day. To ensure that your salad stays fresh, store it in an airtight container in the fridge. If you plan on having it later in the week, it’s best to keep the dressing separate until you’re ready to serve it. This will prevent the beans from becoming too soggy.
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If you’re looking to repurpose any leftover 3 Bean Salad, it makes an excellent filling for wraps or sandwiches. You can also serve it alongside some grilled chicken or fish for an easy and healthy meal. The possibilities are endless, so don’t let those leftovers go to waste!
Conclusion
The 3 Bean Salad is a refreshing, nutritious, and simple dish that should be a staple in every kitchen. Whether you’re looking to add more plant-based meals to your diet or need a quick side dish for a gathering, this salad fits the bill. Packed with fiber, protein, and healthy fats, it provides a range of health benefits, including improved digestion, energy, and overall well-being.
With its customizable ingredients, quick prep time, and ability to serve multiple occasions, the 3 Bean Salad is truly a winner. Not only does it taste amazing, but it’s also incredibly versatile and easy to make. So, the next time you’re in need of a light, healthy, and flavorful dish, give this 3 Bean Salad a try—you won’t be disappointed!