This bean salad is one of my favourite dishes to have in the fridge. It makes a great side dish or lunch, stores well, and it is so versatile. This salad is completely plant-based; whether you are vegan or you just love vegetables, it is an easy, healthy, and delicious choice. It is high in protein and fiber and will keep you full through a long day on the mountain or on the trails!
Three Bean Salad
, the main ingredient in the salad, are well known for being a source of protein, but they also provide several other health benefits:
- high in soluble fiber so they can help lower cholesterol levels and keep your heart healthy
- low in fat and contain no cholesterol
- beans are a blend of complex carbohydrates and protein, so they are digested slowly and keep you feel full for longer
- inexpensive source of protein
- high in antioxidants, minerals, and vitamins
Without further ado, let’s start cooking!
Three Bean Salad Recipe
makes 4-6 servings
1 15 oz can chickpeas, drained and rinsed
1 15 oz can red kidney beans, drained and rinsed
1 15 oz can cannellini beans, drained and rinsed
1 red bell pepper
3 stalks celery
2 green onions
1/2 cup cherry tomatoes
1/4 cup Apple cider vinegar
1 tbsp olive oil
1 tbsp maple syrup
2 tsp dijon mustard
1 tsp dried basil
Juice from 1/2 lemon
Salt and pepper, to taste
1. Finely chop the red bell pepper, green onions, and celery, and place in a bowl.
2. Slice the cherry tomatoes in half and add to the bowl along with the chickpeas, kidney beans, and cannellini beans.
3. In a separate small bowl, combine all of the dressing ingredients and whisk. Pour dressing over the bean salad, cover, and refrigerate for 2-3 hours.
4. Before serving, chop avocado and add to salad.
Add your own twist
Three Bean Salad is not only easy to make, but you can also customize it and add your own favourite ingredients. It is easy to add or substitute vegetables according to what you have in your fridge. Corn, cucumber, or radishes would taste great, and the green onions could be substituted with diced red onion. I’ve also made this dressing with balsamic vinegar instead of the apple cider vinegar and it was equally delicious. I like this salad best after a few hours resting in the fridge; this gives the beans time to soak up the flavours of the dressing.
Don’t forget to share your favorite twists and tweaks with us in the comments below.