This is a quick, easy and delicious three bean salad recipe. It’s packed full of protein, fiber, and minerals.

 

Here’s a delicious salad recipe to help you kick-start your day. This is a great salad that always seems to go down well when I share it with my family. It’s quick and easy to make.

The beans and veggies give it a great texture, and the lemon juice dressing really cuts through the richness of the beans. Plus, who doesn’t like salad? There’s no reason not to enjoy this salad!

It tastes great on its own or coupled with other dishes like tortilla chips, Baked Sweet Potatoes, and Hasselback Potatoes, or even as a side dish for some Vegan Curry Chicken, Teriyaki Tofu, and Vegan Fish.

bean salad in glass dish

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Why You Will Love This 3 Beans Salad Recipe?

  • It’s filling, healthy, and delicious.
  • All of the ingredients can be found at your local grocery store, so it’s easy to make at any time.
  • All of the components are inexpensive, making this recipe ideal for individuals on a budget who want to eat healthily.
  • This salad recipe can be doubled or tripled and stored for use as a weekday lunch.
  • It can be dressed as you wish.

Nutritional Value Of Three Bean Salad

As the name shows this salad is composed of three different types of beans which are extremely healthy. Let me break down their nutritional value and possible health benefits in detail.

Chickpeas

Given that they contain all nine essential amino acids, which are necessary for healthy human function, chickpeas are regarded as a complete protein source. They are ideal for vegetarians and vegans because “Chickpeas are also a superb source of non-animal protein.”

Chickpeas are also high in vitamins and minerals. These include iron, magnesium, potassium, folate, and choline. Due to their high vitamin content, chickpeas also provide a number of additional health advantages, such as:

  • Chickpeas are rich in fiber, which aids in preventing constipation and preserving gut health.
  • Chickpeas are naturally low in sodium and free of cholesterol. They also contain large amounts of polyunsaturated fats. Polyunsaturated fats help regulate cholesterol levels, reducing heart disease risk.
  • Weight loss may be aided by chickpeas’ ability to fill you up. Your hunger may be stifled by the protein and fiber in chickpeas, resulting in fewer calories consumed during meals.
  • Prevent iron deficiency. One cup of chickpeas provides nearly a quarter of the recommended daily value of iron.
  • The exceptional nutritional profile of chickpeas suggests that they may support cognitive function and brain health. This is partly because they contain a lot of choline, a vitamin that supports brain function.
  • Chickpeas may help you avoid a variety of chronic diseases such as cancer, blood pressure, heart disease, etc.

Black-Eyed Peas 

Black-eyed peas are extremely nutrient-dense, with each serving containing a good amount of fiber and protein. They also include a variety of important micronutrients, including thiamine, folate, zinc, copper, iron, and magnesium.

Here are some of the black-eyed peas’ potential health benefits:

  • Black eye beans are a high source of vitamins A, B, and folate, which are necessary for the formation and maintenance of new body cells.
  • This high-potassium bean also balances out the sodium in our diet, which helps keep our blood pressure at a healthy level. Additionally helpful for enhancing metabolism is potassium.
  • It is beneficial for your digestive system because it is high in fiber.
  • Eating black-eyed peas as part of a healthy diet is a great way to keep your heart strong and healthy, as they may help in reducing various risk factors for cardiovascular diseases.
  • It is a rich source of antioxidants like Thiamine and Riboflavin. Antioxidants remove the free radicals from the body hence protecting the body against chronic diseases.
  • Its high protein content makes it a great choice for vegans and vegetarians who are always trying to increase their protein intake.

Red Kidney Beans

Kidney beans are a popular food crop that is high in plant-based protein. They are high in fiber and carbohydrates, in addition to protein. Phytonutrients are also found in red beans.

Here are some essential kidney bean health benefits that everyone should be aware of:

  • Kidney beans are an excellent source of protein and fiber from plants. Fibers can help us maintain a healthy colon and regulate our blood sugar levels.
  • They are also high in vitamins and minerals like vitamin K1, iron, folate, molybdenum, copper, manganese, and potassium. Each of those vitamins and minerals is necessary for our bodies in their unique way.
  • Good for heart health, as a source of protein, kidney beans are among the healthiest varieties of beans, with slightly fewer calories.
  • Because of their high fiber content, red beans can help us control our blood sugar levels.
  • High-fiber and protein-containing kidney beans may promote weight loss by slowing the digestion of carbohydrates.
  • Colon cancer is one of the most common forms of cancer worldwide. Kidney bean-resistant starch has been shown to reduce colon cancer risk.
Ingredients for three bean salad

Required Ingredients

  • Chickpeas
  • Red kidney beans
  • Black-eyed peas
  • Sweet corn
  • Onion
  • Tomato
  • Capsicum
  • Cilantro

Dressing

  • Olive oil
  • Lemon juice
  • Salt

How To Make Three Beans Salad?

  1. In a bowl add all the beans and veggies.
  2. Feel free to add any greens of your choice.
  3. Prepare the dressing, pour, mix and serve!

Chef’s Notes

  • I usually make it with dried, freshly boiled beans but if you don’t have enough time you can use canned beans.
  • When cooking any type of bean, soaking is a crucial step. It improves bean digestion by eliminating phytic acid.
  • Taste the salad and adjust the spices as necessary. The secret to making a fantastic salad is to keep tasting and adjusting until you reach a flavor combination you like. 
  • Always only use fresh vegetables when making a salad.
  • To balance the beans’ texture, add some crunch. Bell pepper, celery, fennel, jicama, and cucumber are all good options.
  • Toss the salad with fresh herbs. Cilantro is one of my favorite herbs. Other herbs can also be used. Basil, mint, tarragon, dill, and parsley are all excellent choices.
  • Rest for at least one hour to allow the flavors to mingle. Serve at room temperature or chilled.
  • Refrigerate any salad leftovers for up to five days.

Frequently Asked Questions

How To Prepare This 3 Beans Salad Ahead Of Time?

You can boil the beans and prepare the salad dressing ahead of time and keep them refrigerated until ready to use. When you want to have this salad just chop the veggies and combine everything. Enjoy!

How Long Does 3 Bean Salad Last In Fridge?

Although it’s best to eat this salad within 24 hours, it can be stored in the fridge for up to 3–5 days and still remain fresh.

Does Bean Salad Freeze Well?

No, this 3 beans salad cannot be frozen. After freezing and thawing, the beans and vegetables will have a drastically different texture. Make this salad as fresh as possible.

Can I Use Canned Beans?

Yes. But I prefer using dried beans, I find the flavor to be bolder. You get to control the amount of salt that is added because canned beans contain lots of added salt. I do use canned beans at times for convenience.

Are Canned Beans Healthy?

Canned beans are a handy processed food that has a comparable nutritional profile to dried beans. They are a great source of fiber, protein from plants, and other important nutrients like potassium and folate.

Should You Rinse Canned Beans?

Before using canned beans, you should drain the can and give them a thorough rinse unless the recipe specifies otherwise. This will enhance the final dish’s flavor and texture.

Can Diabetics Eat Bean Salad?

For diabetics, this mixed bean salad is a perfect lunch or supper option because beans are a rich source of nutrients that are particularly beneficial for managing diabetes.

Can You Eat Beans Every Day?

Because they have a lot of fiber, beans have additional health benefits for your heart. Fiber keeps you feeling full for longer. Therefore, it may result in weight loss and a reduction in calorie intake, which indirectly benefits heart health.

Are Beans Good For Weight Loss?

Beans are high in minerals, antioxidants, and fiber while low in calories.

Furthermore, delicious beans are a great source of plant-based protein and are extremely filling, making them an excellent weight-loss item.

Is 3-Bean Salad Keto-Friendly?

This salad is slightly higher in carbohydrates than other fresh salads because it has 3 cups of boiled beans.

Are Black-Eyed Beans And Peas The Same?

Black-eyed peas or beans are a variety of cowpea in the legume family. Despite being called peas, they’re actually beans. You will recognize them by the characteristic black spot on a cream-colored bean. They are filling and have an excellent texture and a slightly nutty flavor.

 Other Salad Recipes

  1. Vegan Carrot Raisin Salad
  2. Vegan Macaroni Salad
  3. Guineos En Escabeche
  4. Vegan Greek Salad
  5. Vegan Chickpea Salad
  6. Vegan Sweet Potato Salad
  7. Vegan Egg Salad
Three bean salad in a glass bowl

As always, in the end, I’d like to say, make this 3 bean salad, and let me know how it turned out by leaving a comment on this post! I’d love to hear your feedback…  Have fun cooking!

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Categories

Nutrition

(Per serving)
  • Energy: 251 kcal / 1049 kJ
  • Fat: 3.7 g
  • Protein: 15.7 g
  • Carbs: 45.7 g

Cook Time

  • Preparation: 10 min
  • Cooking: 2 min
  • Ready in: 12 min
  • For: 8 Servings

Ingredients

Dressing

Instructions

  1. In a bowl add all the beans and veggies.
  2. Feel free to add any greens of your choice.
  3. Prepare the dressing, combine olive oil, lemon juice, maple syrup, and salt in a bowl, mix well and pour over the salad. Toss to combine and serve!
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.