Three Bean Salad
Three bean salad is a simple, healthy classic. It's high in plant protein and fiber and takes minutes to make with canned beans. Dress with an easy vinaigrette. It makes extra to use on other salads. Choose the baby French green beans called haricot vert if you can find them.
Servings: 5 ¾ cup
Calories: 127kcal
Equipment
- Small pot to blanch green beeans
Ingredients
Three Bean Salad
- 4 ounces fresh green beans I prefer the slender French green beans
- 1 15 ounce can red kidney beans rinsed and drained
- 1 15 ounce can garbanzo beans rinsed and drained
French Vinaigrette
- 2 tablespoons extra virgin olive
- 2 teaspoons red wine vinegar
- ½ teaspoon Dijon mustard
- 1 small garlic clove finely chopped
- ¼ teaspoon sea salt
- ⅛ teaspoon ground black pepper
Instructions
Ready the Beans
- Cook green beans: Set up an ice bath by filling a medium bowl half full of ice and cold water. Bring a medium pot of water to a boil, adding 1 tablespoon salt. Add the green beans and boil for 5 minutes. Drain beans and immediately place them in the ice bath to stop the cooking process and keep them bright green. Chill until cold, about 5 minutes. Drain and dry the beans, dump the ice water, dry the bowl.
- Add the oil, vinegar, mustard, salt and pepper to the bowl and whisk smooth for the vinaigrette. Add the kidney beans and garbanzo beans to the bowl. Chop the green beans into approximately ½-inch pieces, add to the bowl. Toss to coat with the dressing and it's ready to serve.
Notes
Note - I prefer no-salt added beans from Eden Foods, then adding my own salt.
Three bean salad will last up to five days refrigerated and undressed. Dress before serving.
To make it a 5 beans salad, add black beans and cannellini beans.
Other options: Add a little chopped celery, a little chopped red onion or shallot, chopped chives and chopped herbs like a little fresh parsley or mint (mint is terrific), and even some crumbled feta.
Nutrition
Serving: 0.66cup | Calories: 127kcal | Carbohydrates: 14g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 342mg | Potassium: 274mg | Fiber: 5g | Sugar: 2g | Vitamin A: 157IU | Vitamin C: 4mg | Calcium: 35mg | Iron: 1mg