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Three Bean Salad

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This Three Bean Salad is protein packed and full of healthy vegetables. Kidney beans, white beans and chickpeas are combined with fresh vegetables, artichokes, fresh herbs and topped with a light dressing. This salad is a great for meal-preparation for your weekly meals or a potluck in the summer. 

Three Bean Salad with white bowl

THREE BEAN SALAD 

Bean salads are a great salad option for weekly lunches, side dishes and potlucks. My Mediterranean Bean Salad has always been one of my favorites to make. Today’s Three bean Salad is similar to that salad but uses more variety of beans along with artichokes and no cheese.

This version is packed with protein and healthy vegetables along with fresh herbs. The dressing is also very light which brings in some flavor but isn’t overpowering.

I will add this easy bean salad to my meal preparation along with this Mediterranean Lentil Salad on Sundays and use it for my lunches during the week. The beans help keep me full and satisfied. You can also pair it with grilled chicken or salmon, an Easy Lebanese Hummus or falafel. 

Three Bean Salad in clear bowl

ARE BEANS HEALTHY?

Beans and legumes are an excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut. Adding beans into your diet is one of the best things you can do for yourself! 

IS THREE BEAN SALAD GLUTEN FREE?

Yes, this salad is gluten-free. It is also vegan and vegetarian making this a really healthy lunch or side dish option. 

HOW LONG WILL THREE BEAN SALAD KEEP?

I actually think this salad tastes better the day after I make it. The beans really soak up the dressing and the vegetables mix well with the dressing and spices.

I do suggest waiting and adding the fresh herbs until you are ready to serve the salad for maximum freshness. I also sometimes will freshen up the salad when I serve it with additional dressing. This salad will keep in an air tight container in the fridge for up to 3 days. 

Three Bean Salad above

MODIFICATIONS AND COOKING TIPS:

  • Add additional vegetables to this salad like zucchini, fire roasted tomatoes, carrots, celery and radish.
  • This salad also works great on a bed of greens or with greens mixed in. Try adding kale, arugula or spinach. 
  • Use different spices in your dressing. I love sumac or za’atar in my dressing but many people don’t have those spices. You can use other spices like oregano, cayenne pepper, thyme, paprika or an Italian seasoning bend. 
  • Get creative with your three beans. I like to open up my pantry and use whatever I have. Some days this salad will have chickpeas and black beans in it, other day it will have white beans and kidney beans. You pick!
  • Fresh herbs are your friend. I always add mint, parsley and green onion to my salads. I think its my love for tabbouleh that creates that habit. Any fresh herbs you have will work great in this salad. 
  • Cheese is a great addition. I like crumbled feta cheese or goat cheese.

Three Bean Salad with spoon

WHAT INGREDIENTS ARE IN A 3  BEAN SALAD?

BEANS: The three types of beans are the start of the show. Many classic three bean salad recipes will use green beans but I prefer to use chickpeas, white beans and kidney beans. Sometimes I will swap the kidney beans for black beans. This salad really works with whatever three beans you have on hand or what your preferences are. 

VEGETABLES: The fresh vegetables are my favorite part of this salad. This one uses a lot including roasted red peppers, artichokes, bell peppers, tomato, cucumber and green onion. You can add any additional vegetables you like including carrots, celery and radish. 

FRESH HERBS: When it comes to salads fresh herbs are a must in my opinion. They brighten a salad and really add nice flavor. I added parsley and mint to this salad. Feel free to use any you like. Fresh dill and basil also work really nicely. 

DRESSING: As with many of my salads I stick to simple, light dressings. This salad uses lemon juice, extra virgin olive oil, red wine vinegar and spices. I swap between za’atar or sumac in my dressing. You can use any spices you like. Some other favorites are turmeric, cayenne pepper or Italian seasoning. 

Three Bean Salad clear bowl above

WHAT GOES WITH A 3 BEAN SALAD?

There are a lot of options when pairing this easy bean salad with a meal. Here are some of my favorites:

Mediterranean Chicken, Moroccan Chicken Thighs or a One Pan Greek Chicken would all be great paired with a three bean salad. 

Soup is a nice pairing for a healthy, hearty salad. This Lebanese Lentil Soup, Moroccan Red Lentil Soup or an easy 3 Ingredient Tomato Soup would be great. 

Add it to a Grilled Ribeye Steak or Grilled Carne Asada

Three Bean Salad with spoon

Three Bean Salad

Yield: 6-8
Prep Time: 15 minutes
Total Time: 15 minutes

This Three Bean Salad is protein packed and full of healthy vegetables. Kidney beans, white beans and chickpeas are combined with fresh vegetables, artichokes, fresh herbs and topped with a light dressing. This salad is a great for meal-preparation for your weekly meals. 

Ingredients

  • 1 - 15 ounce can of chickpeas, drained and rinsed
  • 1 - 15 ounce can of white beans {cannelini}, drained and rinsed
  • 1 - 15 ounce can of red kidney beans, drained and rinsed
  • 14 ounces of artichoke hearts, drained, quartered or halved {optional}
  • 1/3 cup roasted red peppers, drained, chopped
  • 1 cup cherry tomatoes, halved
  • 1 red bell pepper, seeds removed, diced {or color of your choice}
  • 1/2 of an english cucumber, diced
  • Handful of fresh mint, chopped
  • 1/2 cup fresh parsley, chopped
  • 4 green onions, chopped
  • FOR THE DRESSING:
  • 1/4 cup extra virgin olive oil
  • 2 Tablespoons red wine vinegar
  • 1 lemon, juiced
  • 3 garlic cloves, minced
  • Salt and pepper to taste
  • Optional spices: 1 teaspoon of any spice you like {try sumac, za'atar or oregano}
  • Crushed red pepper for extra spice

Instructions

    1. In a large bowl mix together the beans, artichokes, roasted red peppers, cherry tomatoes, bell pepper, cucumber, mint, parsley and green onions.
    2. In a large mason jar or salad dressing container add the olive oil, red wine vinegar, lemon juice, garlic and whisk together. Add salt and pepper to taste and 1 teaspoon of an additional spice if you like {try sumac, za'atar, oregano}. Drizzle the dressing over the salad and toss gently to coat with the dressing.
    3. Serve with hummus and pita bread or use this salad as a topping for pita wraps, hummus plates or falafel.

Notes

This salad will keep in an air tight container in the fridge for up to 3 days. I suggest freshening the salad up with additional dressing when you are ready to eat it.

Feel free to use any three beans you like. I think black beans are nice to swap for the kidney beans sometimes.

Add cheese, like goat or feta cheese.

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