Three Bean Salad
This Three Bean Salad combines green beans, chickpeas, and kidney beans tossed with a tangy apple cider vinegar dressing sweetened lightly with maple syrup. The green beans are blanched to retain a crisp texture, giving contrast to the softer canned beans. Fresh chopped onion and parsley provide sharpness and herbaceous notes. The dressing, made with garlic, olive oil, salt, and pepper, coats the beans to unify the flavors. Chilling the salad enhances its refreshing quality, making it suitable as a light side dish or picnic offering.
Ingredients
- 3 cups green beans trimmed, about 12 ounces
- 1 (15 ounce) can chickpeas drained and rinsed, or white beans
- 1 (15 ounce) can red kidney beans drained and rinsed
- ¾ cup chopped yellow onion
- ⅓ cup parsley loosely packed, chopped
- ½ cup apple cider vinegar
- 2 Tablespoons maple syrup
- ¼ cup olive oil
- 2 cloves garlic minced
- ¾ teaspoon kosher salt
- ½ teaspoon black pepper
Instructions
- Drain and rinse your chickpeas and kidney beans if you haven't already. Simply place your beans in a colander and rinse them under cold running water for best results.
- Blanch the green beans by bringing a large pot of water to a boil. Once boiling, add the green beans and cook for 2-3 minutes, until they're tender, but still have a slight crunch. Drain and add to an ice bath to stop the cooking process. Once cool, chop into 1-inch pieces.
- Place the kidney beans, chickpeas, blanched green beans, onion and parsley in a large bowl.
- In a small bowl, whisk together the apple cider vinegar, garlic, olive oil, maple syrup, salt and pepper.
- Pour the dressing over the beans and toss to coat. Cover the bowl and refrigerate the salad for at least 2 hours or up to 2 days, then serve.
- Store in an airtight container in your refrigerator for up to 5 days.
Notes
- Fresh green beans provide the best texture, but canned green beans can be a convenient substitute.
- Fresh parsley adds a mild herbaceous note; other herbs like dill or basil can be used instead.
- Refrigerate the salad in an airtight container; it keeps well for up to 5 days.
Nutrition Information
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 278
% Daily Value*
| Serving | 1/6 of recipe | |
| Calories | 278kcal | 14% |
| Carbohydrates | 39g | 13% |
| Protein | 11g | 22% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 527mg | 22% |
| Potassium | 518mg | 11% |
| Fiber | 12g | 48% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.