INTRODUCTION:
Three Bean Salad:
Our Go to Salad for those summer BBQs and beyond—it has three beans in it! It’s easy to make, feeds a crowd, and travels well. Not to mention, it’s efficient—you probably have most of the ingredients in your pantry already!.
And be prepared:
This salad is chock-full of good textures and fiber, crunch from the veggies, and pops of massive flavor from the herby vinaigrette, which makes it that much better! WHO KNEW BEANS COULD TASTE SO GOOD?! All in 10 minutes and just 1 bowl. ???? Let us show you!
Beans, beans the magical fruit, the more you eat the better you feel! That’s how the saying goes, isn’t it? ???? Well, in our opinion, it should go that way! After all, beans are not only everyone’s source of whole grains but also one of the best sources of fiber!
Make it that much easier to get some fiber into you by dressing these beans up.
Combine olive oil, red wine vinegar, dried oregano, salt, pepper, and maple syrup for a delicious and lightly sweet dressing with a taste of Italy!
That’s got that fresh, crunchy bite of celery and red onion in there for a little brightness, and if you’ve got some fresh parsley, don’t be shy!
Bring together the color and the beautiful texture through that combination of chickpeas, cannellini, and kidney. Combine them to produce an easy, nutritionally dense, flavorful dish for the summertime kitchen!
INGREDIENTS:
- 2-3 Tbsp olive oil
- 1/3 cup red wine vinegar
- 1/4 tsp dried oregano
- 3/4-1 tsp sea salt
- 1/4 tsp black pepper (optional)
- 1 tsp maple syrup
- 1 (15 oz.) can cannellini beans, drained and rinsed
- 1 (15 oz.) can kidney beans, drained and rinsed
- 1 (15 oz.) can chickpeas, drained and rinsed
- 4 stalks celery, diced (4 stalks yield ~1 cup or 120 g)
- 1/2 medium red onion, diced (1/2 medium onion yields ~3/4 cup or 72g)
- 1/2 cup chopped fresh parsley (optional)
PREPARATIONS:
- Take a large mixing bowl,then add olive oil,red wine vinegar,oregano, sea salt, black pepper (optional), and maple syrup. Mix it well to combine.
- Now add drained and rinsed beans, kidney beans, chickpeas, diced celery, diced red onion, and chopped parsley all together.
- Stir well to combine. Taste and adjust as needed, adding more olive oil for richness Mix well.
- Taste and adjust the seasoning as needed with more olive oil to enrich it, vinegar for punch, salt to tie everything together, or maple syrup to give it a bit of sweetness.
- Serve at room temperature or marinate in the refrigerator for 30 minutes prior to serving.
- Store leftovers in airtight container in refrigerator for up to 3-5 days. Not freezer friendly.
- we cannot store this for many days.
Health Benefits:
High in Fiber:
Beans are rich in dietary fiber, which has some relation to digestive health.
Rich in Protein:
Good vegetable source of protein, especially for vegans and vegetarians.
Low in Calories:
Very low in calories but filling—this salad won’t be heavy on your calorie count, so safe to watch your weight.
Nutrient-Dense:
They contain significant amounts of some essential vitamins and minerals, among them being iron, magnesium, and potassium.
Healthy:
Olive oil and beans are productive for the health of the heart by cleaning up the bad cholesterol in the system.
This easy three-bean salad is a delicious and versatile addition to your summer gatherings or any meal plan.
TIP:
Bell peppers enhance the taste of this salad, making it a versatile addition to any meal. Adjust the seasoning to suit your preference, adding vinegar for a tangier taste or maple syrup for a sweeter one.
FAQ:
Can i prepare three bean salad early before serving?
yes for sure,you can prepare for one day before serving it,but you have to refrigerate and blend it properly before serving it.
Can fresh herbs improves the taste of salad?
Adding fresh herbs such as parsley or basil can improve the flavor of a salad.
Does three free salad help in weight loss?
Three free salad is rich in fiber and protein, which makes you feel your tummy full for longer and can helps you in losing weight.
Is this salad safe to take to a picnic and potluck?
This salad is good for picnics and potlucks, because it can be easily transported and easy to serve.