Who doesn’t love a dish that’s both delicious and nutritious? Our Three Bean Salad recipe is a perfect blend of flavors and textures, making it an ideal choice for a quick lunch, a side dish, or even a potluck contribution. This recipe is not only easy to make but also packed with health benefits, ensuring that you get a hearty dose of nutrients in every bite.
Ingredients & Substitutions
The beauty of the Three Bean Salad lies in its simplicity and flexibility. Here are the core ingredients:
- Beans: Use chickpeas, red kidney beans, and white beans. You can substitute these with black beans, pinto beans, or even lentils if you prefer.
- Banana Peppers: These add a tangy kick. Peperoncino or even mild jalapeños can be used as substitutes.
- Kalamata Olives: These bring a rich, briny flavor. Regular black olives or green olives can be used instead.
- Roasted Red Peppers: They add sweetness and depth. Fresh red bell peppers, diced and lightly sautéed, can be a substitute.
- Red Onion: It provides a sharp contrast. If red onion is too strong, try using green onions or shallots.
- Parsley: Freshly chopped parsley brightens up the salad. Cilantro or basil can be an interesting twist.
- Vegan Parmesan Cheese: Adds a cheesy flavor without dairy. Vegan mozzarella or nutritional yeast can be used as alternatives.
Health Benefits of Three Bean Salad Recipe
Each ingredient in the Three Bean Salad contributes to its overall health benefits:
- Beans: High in protein, fiber, and essential nutrients like iron and magnesium. They help in maintaining muscle mass and supporting digestive health.
- Banana Peppers and Olives: Rich in antioxidants and vitamins, they contribute to heart health and immune function.
- Roasted Red Peppers and Red Onion: Packed with vitamins A and C, they enhance skin health and boost the immune system.
- Parsley: Contains vitamin K, essential for bone health.
- Vegan Parmesan Cheese: Provides a plant-based source of protein and calcium.
Vinaigrette Dressing: The Perfect Complement
The dressing ties all the flavors together. Here’s why it works so well:
- Extra Virgin Olive Oil: A healthy fat that enhances the absorption of fat-soluble vitamins.
- Red Wine Vinegar and Lemon Juice: Add acidity and brightness, balancing the richness of the beans.
- Garlic and Italian Seasoning: Infuse the salad with aromatic flavors.
- Maple Syrup: Adds a touch of sweetness to round out the tanginess.
- Salt and Pepper: Essential for bringing out all the flavors.
Helpful Tools
To make this recipe, you’ll need:
- Mixing Bowls: For combining ingredients.
- Whisk: For blending the dressing.
- Measuring Cups and Spoons: For accuracy.
- Cutting Board and Knife: For chopping vegetables.
- Can Opener: To open the cans of beans.
Optional tools that can make the process smoother include a salad spinner for drying parsley and a mandoline for finely slicing vegetables.
How to Make This Three Bean Salad Recipe
Follow these simple steps for a perfect Three Bean Salad:
Prepare the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, lemon zest, garlic, Italian seasoning, maple syrup, salt, and pepper. Set aside.
Combine Salad Ingredients: In a large mixing bowl, add the beans, banana peppers, olives, roasted red peppers, parsley, red onion, and vegan cheese.
Dress the Salad: Drizzle the dressing over the bean salad and toss gently to combine.
Serve: Enjoy the salad by itself, with tortilla chips or crackers, or with a big handful of arugula or other greens. It gets even better with time as it sits in the fridge.
Tips & Tricks
To ensure your Three Bean Salad is the best it can be, keep these tips in mind:
- Rinse and Drain Beans: Properly rinse and drain the canned beans to reduce sodium content and improve flavor.
- Fresh Ingredients: Use fresh lemon juice and herbs for the best taste.
- Make Ahead: Prepare the salad a day in advance to allow the flavors to meld.
- Adjust Seasoning: Taste and adjust salt, pepper, and acidity to your preference.
Frequently Asked Questions (FAQ)
Absolutely! Just cook them until tender before using them in the salad.
It stays fresh for up to 5 days when stored in an airtight container.
Yes, all the ingredients in this recipe are naturally gluten-free.
Mediterranean 3 Bean Salad Recipe
Ingredients
Bean Salad
- 3 19oz cans beans of choice, rinsed and drained (I used chickpeas, red kidney beans and white beans)
- ½ cup banana peppers, sliced or peperoncino
- ½ cup sliced kalamata olives
- ½ small jar of roasted red peppers, finely diced (about 5 small roasted red peppers)
- ½ red onion, finely diced
- ½ bunch parsley, finely chopped
- ¼ cup grated vegan parmesan cheese (or sub grated vegan mozzarella)
Vinaigrette Dressing
- ¼ cup extra virgin olive oil
- 3 tbsp red wine vinegar
- 2 tbsp fresh lemon juice
- 1 tbsp fresh lemon zest (optional)
- 1 clove minced garlic
- 1 tbsp Italian seasoning
- salt & pepper to taste
- 1 tsp maple syrup
Instructions
- Prepare the dressing in a small bowl by whisking together olive oil, red wine vinegar, lemon juice, lemon zest, garlic, Italian seasoning, maple syrup, salt & pepper. Set aside.
- In a large mixing bowl, add the beans, banana peppers, olives, roasted red peppers, parsley, red onion, and vegan cheese.
- Drizzle the dressing overtop of the bean salad, and toss gently to combine.
- Serve by itself, with tortilla chips or crackers, or with a big handful of arugula or other greens. It gets even better with time as it sits in the fridge. Enjoy!
Notes
Nutrition
Conclusion: Three Bean Salad Recipe
The Three Bean Salad is a delightful, nutritious, and versatile dish that you can easily customize to suit your tastes. Whether you’re looking for a quick lunch, a side dish, or a meal prep option, this salad has got you covered. Enjoy the blend of flavors and the health benefits that come with every bite.
Loved this bean salad so healthy and delicious. Very tasty dressing. 10/10
wow thank you so much for your kind words Pamela!
Yum this Mediterranean flavor was amazing. Been trying to eat more beans in my diet and this recipe was great. Thanks Essy!
Thank you Lacie! I know I’m always trying to eat a lot of beans too! I’ll keep coming out with more bean recipes 🙂
Great fresh summer salad, I actually used some of my parsley and dill in this and added some nice herby flavor
that sounds amazing!! I love to throw dill on everything in the summer. Thank you so much! 🙂
I’m a big fan of the beans and absolutely loved this recipe. I’m going to check out your white bean section now and I’ll be back with more comments soon thanks, Essie.
Thank you so much! I’m glad you loved the beans recipe. Enjoy exploring the white bean section, and feel free to leave more comments anytime.
This was a nice simple, three bean salad delicious!
Thank you so much Layla!