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Three Bean Salad

Zesty Three Bean Salad That'll Brighten Your Summer Meals

This Three Bean Salad is a refreshing vegan dish perfect for summer, packed with protein and fiber for a nutritious option.
Prep Time 15 minutes
Cook Time 5 minutes
Chilling Time 1 hour
Total Time 1 hour 20 minutes
Servings: 4 servings
Course: Salads
Cuisine: Vegan
Calories: 200

Ingredients
  

For the Salad
  • 2 cups Fresh Green Beans Substitution: Any seasonal green vegetable can be used, like snap peas.
  • 1 cup Chopped Red Onion Substitution: Sweet onion or shallots for a milder taste.
  • 1 cup Kidney Beans Substitution: Black beans or garbanzo beans as alternatives.
  • 1 cup Chickpeas No direct substitution recommended, but can combine with other beans.
  • ¼ cup Fresh Parsley Substitution: Fresh cilantro or chives for different flavor profiles.
For the Dressing
  • ½ cup Extra-Virgin Olive Oil Note: Use avocado oil for a different flavor.
  • cup Red Wine Vinegar Substitution: Apple cider vinegar or white vinegar.
  • 1 tablespoon Fresh Lemon Juice Substitution: Lime juice for a tropical twist.
  • 1 clove Garlic Substitution: Garlic powder in a pinch, though fresh is preferred.
  • 1 tablespoon Agave Nectar Substitution: Maple syrup or honey (not vegan).
  • 1 tablespoon Dijon Mustard Substitution: Yellow mustard for a milder flavor.
  • 1 teaspoon Dried Oregano Substitution: Italian seasoning or thyme.
  • 1 pinch Crushed Red Pepper Flakes Substitution: Black pepper or leave out for no spice.
  • 1 teaspoon Sea Salt Use Kosher salt or Himalayan salt if preferred.
  • 1 teaspoon Fresh Cracked Pepper Adjust quantity based on heat preference.

Equipment

  • large pot
  • Mixing Bowl
  • Whisk
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Start by bringing a large pot of salted water to a boil over high heat. Once boiling, carefully add the fresh green beans and cook for exactly 2 minutes until they turn bright green and slightly tender. Immediately transfer them to a bowl filled with ice water to stop the cooking process and maintain their vibrant color.
  2. In a separate mixing bowl, whisk together ½ cup of extra-virgin olive oil, ⅓ cup of red wine vinegar, and the juice of one fresh lemon. Add 1 minced garlic clove, 1 tablespoon of agave nectar, 1 tablespoon of Dijon mustard, 1 teaspoon of dried oregano, and a pinch of crushed red pepper flakes. Season with sea salt and freshly cracked pepper to taste, blending until the dressing is well emulsified.
  3. In a large mixing bowl, add the blanched green beans, chopped red onion, 1 cup of drained kidney beans, and 1 cup of rinsed chickpeas. Toss in ¼ cup of chopped fresh parsley for a pop of color. Gently mix everything together, ensuring each ingredient is evenly distributed for the best flavor in your Three Bean Salad.
  4. Take the prepared dressing and pour it evenly over the mixed beans and vegetables in the bowl. Using a spoon or spatula, toss all the ingredients carefully to ensure each piece is coated with the tangy vinaigrette. This will allow the flavors to meld beautifully throughout the salad.
  5. Cover the salad with plastic wrap or a lid and place it in the refrigerator to chill for at least 1 hour. This time allows the flavors to blend harmoniously, making each bite of your Three Bean Salad refreshing and delicious. Toss the salad midway to keep everything evenly dressed.
  6. Before serving your vibrant Three Bean Salad, take a moment to taste it. Adjust the seasoning with additional salt, pepper, or even a splash more lemon juice if desired. This final step ensures the salad is perfectly balanced and ready to shine at your summer gatherings!

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 22gProtein: 8gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 300mgPotassium: 500mgFiber: 6gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 40mgIron: 2mg

Notes

For best results, refrigerate the salad for at least one hour to allow flavors to meld.

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