Mike's Zesty Three Bean Salad Recipe
User Reviews
5
Mike's Zesty Three Bean Salad Recipe
Description
This Three Bean Salad features canned kidney, black, and garbanzo beans rinsed and combined with chopped green and red bell peppers, red onion, minced garlic, and chopped cilantro. The dressing is a vinaigrette of olive oil, red wine vinegar, fresh lemon juice, chili flakes, hot sauce, salt, and pepper, which coats the salad ingredients evenly.
The salad balances beans' creamy texture with the crunch of fresh peppers and onion. The dressing contributes acidity and heat, brightening the flavors. Optional chili flakes add spice for those who prefer a kick. Tossing and chilling the salad allows flavors to meld, enhancing its zest and making it a refreshing dish.
This bean salad can be served chilled as a side dish or light entrée. It complements grilled meats or sandwiches and works well for potlucks or picnics due to its hearty legumes and shelf-stable ingredients. It yields approximately twelve half-cup servings, suitable for larger gatherings.
To prepare roasted peppers instead of fresh, broil sliced peppers until skins char, then peel and chop them before adding to the salad. This adds a smoky depth. Adjust hot sauce and chili flakes to suit your spice preference.
Ingredients
- 1 Kidney Beans 15 ounce can, light, drained and rinsed
- 1 black beans 15 ounce can, drained and rinsed
- 1 garbanzo beans 15 ounce can, drained and rinsed
- 1 green bell pepper
- 1 red bell pepper
- 1 red onion chopped (about 1 cup, small
- 3 cloves garlic minced
- ½ cup cilantro chopped
- ¼ cup olive oil
- ¼ cup red wine vinegar
- 2 tablespoons lemon juice fresh
- 1 teaspoon chili flakes optional, spicy
- 1 teaspoon hot sauce or to taste – I like to use a couple tablespoons
- salt to taste
- black pepper to taste
Instructions
- Pour the drained and rinsed beans into a large bowl.
- If you want to use roasted peppers, slice the peppers into quarters and core them out. Set them onto a lightly oiled baking sheet. Set oven to broil and broil the peppers in the center of the oven, not too close to the heat source, for 20 minutes, or until the skins char and bubble up. Remove from heat, let them cool and peel them. Discard the skins and chop the peppers. Add them to the mixing bowl.
- If you want to use fresh peppers, simply stem, core and chop them. Into the mixing bowl they go.
- Mix in the onion, minced garlic, and cilantro.
- In a small mixing bowl, whisk together the olive oil, vinegar, lemon juice, chili flakes, hot sauce and a bit of salt and pepper. Pour it into the mixing bowl and mix everything until it is nicely coated.
- Chill at least 1 hour before serving. Longer is better for develop more flavor.
Notes
- This recipe yields about twelve half-cup servings, making it suitable for gatherings.
- Roasting the bell peppers before adding them adds smoky flavor but fresh peppers work well for crunch.
- Chill the salad at least one hour before serving to develop flavor.
- Adjust hot sauce and chili flakes to control spiciness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 12Serving
Amount Per Serving
Calories 201 kcal
% Daily Value*
| Calories | 201kcal | 10% |
| Carbohydrates | 28g | 9% |
| Protein | 9g | 18% |
| Fat | 5g | 8% |
| Sodium | 17mg | 1% |
| Potassium | 433mg | 9% |
| Fiber | 8g | 32% |
| Sugar | 2g | 4% |
| Vitamin A | 450IU | 9% |
| Vitamin C | 23.8mg | 26% |
| Calcium | 41mg | 4% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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