3 Bean Salad
User Reviews
5.0
24 reviews
Excellent
-
Prep Time
15 mins
-
Servings
8 servings
-
Calories
252 kcal
-
Course
Main Course
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Cuisine
Mexican
3 Bean Salad
Report
Protein packed 3 bean salad can be made in 15 minutes or less. A simple salad dressing takes this salad to a whole new level. Look no further for a salad that’s perfect for potluck and summer picnics!
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Ingredients
For The Salad -
- 1 15 oz can red kidney beans drained and rinsed
- 1 15 oz can cannellini beans drained and rinsed
- 1 15 oz can garbanzo beans drained and rinsed
- 1 medium red onion finely diced
- 2 celery stalks chopped fine
- 1 English cucumbers deseeded and diced
- 1 heirloom tomato or ripe Roma tomato - deseeded and diced
For The Salad Dressing –
- 2 ½ tablespoon apple cider vinegar substitute with red wine vinegar
- ⅓ cup extra virgin olive oil
- 3 tablespoon white sugar we skipped
- 2 tablespoon lemon juice
- 2 teaspoon oregano fresh or dried
- 2 teaspoon rosemary fresh or dried
- 2 teaspoon basil fresh or dried
- ½ cup parsley finely chopped
- salt and pepper to taste
Instructions
- Before you start, get the vegetables prepped. Though adding vegetables to three bean salad is option, we highly recommend you use fresh vegetables in this salad.
- Cut cucumbers lengthwise into half. Scoop the seeds out from the centre. Dice cucumber into small pieces.
- Use fresh tomatoes (summer heirloom tomatoes are great choice). Scoop out seeds and liquids from the center of tomatoes and dice it.
- Chop red onions fine.Pro-Tip : Soak chopped onions in water to take the edge off the onion and soften it’s taste. Optional step.
- Chop fresh celery stalks.
- Prep salad dressing beforehand. Into a mason jar add apple cider vinegar, olive oil, lemon juice, salt and pepper to taste, oregano, fresh rosemary, fresh basil and sugar (we skipped). Shake well and keep aside until use.
- Make sure to drain in strainer and rinse canned beans first before you use it to make salad. Canned beans are cooked beans soaked in salt water (brine), you need to drain and rinse it.
- Add all three drained and rinsed bean into mixing bowl.
- Add diced summer vegetables of your choice into the bowl.
- Drizzle salad dressing into the mixing bowl. Carefully toss the salad until everything comes together.
- Serve immediately or store in fridge for 2 to 3 days after draining the dressing liquids so the texture of beans and vegetables are not lost.
Notes
- Nutritional Info – Please keep in mind that nutritional information provided is only a rough estimate and can vary greatly based on products used.
- More Vegetables : Though 3 bean salad traditional is made with just the beans we recommend you use fresh summer vegetables (cucumbers, tomatoes, celery and onion) for added texture. Fresh and canned ingredients mixed together gives great texture and taste.
- Substitutions : Feel free to substitute apple cider vinegar with red wine vinegar. Cannelini beans can be substituted with fresh (blanched) green beans or canned green beans.Red kidney beans can be substituted with black beans.
- More Flavors : If you want to add heat (extra kick) to the recipe, add 1 teaspoon of cayenne pepper to your salad dressing.A teaspoon of Dijon mustard in the salad dressing oomphs up the flavors.A clove of garlic always works for adding more flavors in the salad.
- Onion : Soak chopped onions in water before use to take the edge off the onion and soften it’s taste. Optional step.
- How to Use Canned Beans : Make sure to drain in strainer and rinse canned beans first before you use it to make salad. Canned beans are cooked beans soaked in salt water (brine), you need to drain and rinse it.
- How to Store This Salad : If storing salad for more than a day, drain off the dressing liquids and then store in closed container in fridge. If salad is stored along with liquid, the vegetables and beans will loose it's texture.
Nutrition Information
Show Details
Calories
252kcal
(13%)
Carbohydrates
33g
(11%)
Protein
10g
(20%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Sodium
430mg
(18%)
Potassium
368mg
(11%)
Fiber
9g
(36%)
Sugar
7g
(14%)
Vitamin A
500IU
(10%)
Vitamin C
11mg
(12%)
Calcium
94mg
(9%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 252 kcal
% Daily Value*
| Calories | 252kcal | 13% |
| Carbohydrates | 33g | 11% |
| Protein | 10g | 20% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Sodium | 430mg | 18% |
| Potassium | 368mg | 8% |
| Fiber | 9g | 36% |
| Sugar | 7g | 14% |
| Vitamin A | 500IU | 10% |
| Vitamin C | 11mg | 12% |
| Calcium | 94mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
24 reviews
Excellent
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