Make-Ahead Three Bean Salad

BBQ dairy-free Gluten-Free healthy homemade dressing meal prep Mediterranean nutrition plant-based protein protein-packed quick recipe storage Summer Meal Three bean salad

Posted October 9, 2023 by: Admin #Kitchen

This delightful three bean salad is an ideal dish to prepare in advance for a BBQ or weekly meal prep. It’s ready in less than 10 minutes, ensuring a quick and effortless preparation process without compromising on flavor. This salad is a perfect summer meal, especially on scorching days when cooking is the last thing you want to do. Plus, it’s loaded with plant-based protein to keep you energized throughout your day. Three bean salad in a white bowl.
My childhood memories are filled with my mom making three bean salad; it was a staple in our fridge during the summer months. We could always grab a quick and satisfying lunch whenever we needed it. To me, these are the quintessential summer meals, where you can create your own combination of refreshing ingredients based on what’s on hand.

There are countless ways to make a three bean salad, and this happens to be my favorite version. I appreciate this combination because it requires no cooking, allows you to load up on as many veggies as you desire, and, if you’re feeling a bit indulgent, a sprinkle of feta cheese complements it perfectly! Ingredients for Mediterranean three bean salad; garbanzo beans (chickpeas), black beans, kidney beans, cucumber, tomatoes, red onion, yellow bell pepper, and parsley.

Why You’ll Adore This Three Bean Salad Recipe

Effortless – This salad is a breeze to prepare.
Delicious – It bursts with fresh and vibrant flavors.
Prep-Friendly – It keeps well in the fridge, making it perfect for meal prep.
Fiber-Packed – Packed with beans and vegetables, this salad is a fiber powerhouse.
Abundant Protein – The medley of beans provides substantial vegetarian protein to the dish.

Garbanzo beans (chickpeas), black beans, and black beans in a white bowl.

Three Bean Salad Ingredients

Typically, a three bean salad consists of kidney beans, green beans or wax beans, and garbanzo beans (chickpeas). However, for this version, I’ve opted for kidney beans and added extra veggies to infuse a Mediterranean flair. Here’s what you’ll need:

Garbanzo Beans – A can of garbanzo beans, also known as chickpeas.
Black Beans – A can of black beans.
Kidney Beans – A can of red kidney beans; you could also use white kidney beans, also known as cannellini beans, if you prefer.
Tomatoes – To impart a Mediterranean touch.
Cucumber – For added veggies and texture.
Red Onion – For color and crunch.
Bell Pepper – The recipe specifies a yellow bell pepper, but you can use red or orange as well.
Fresh Parsley – To introduce freshness and greens. You can also add other fresh herbs like basil, chives, or dill.
Dressing – A blend of olive oil, red wine vinegar, garlic, Dijon mustard, honey, salt, and pepper.

And even though the recipe doesn’t call for it, a sprinkle of crumbled feta cheese on top pairs beautifully.

Dietary Adaptations

To Make it Gluten-Free: No adaptations are necessary; this recipe is naturally gluten-free.

To Make it Dairy-Free: No adaptations are necessary; this salad is dairy-free.

Chickpeas, kidney beans, black beans, cucumber, red onion, bell pepper, tomatoes, and parsley in a bowl.

How to Prepare Three Bean Salad

Drain the beans. Place chickpeas, black beans, and kidney beans in a colander to remove excess liquid, then rinse them thoroughly.
Chop the vegetables. While the beans are draining, chop tomatoes, cucumber, red onion, and bell pepper into bite-sized pieces.</li >
Whisk the dressing. In a small bowl or jar, combine olive oil, red wine vinegar, honey, minced garlic, Dijon mustard, salt, and pepper. Whisk or shake until well blended.
Mix your salad. Add beans and vegetables to a large mixing bowl, top with dressing and chopped parsley, and toss until well combined.
Season to taste. Taste the salad and adjust the salt and pepper seasoning to your liking.
Serve and enjoy!

For detailed instructions, refer to the recipe card below.

The Ultimate Three Bean Salad Dressing

While a classic three bean salad typically features a mixture of vinegar, oil, and sugar, I believe this salad deserves a bit more flavor. The best dressing for three bean salad is a homemade blend of olive oil, red wine vinegar, honey, minced garlic, Dijon mustard, salt, and black pepper.

The best dressing for three bean salad.

Nutrition Tip

This three bean salad is versatile, serving equally well as a main course or a side dish. Enjoy it on its own or atop a bed of leafy greens for a light meal, or pair it with grilled meat or burgers for a heartier option.

What to Pair with Three Bean Salad

Here are some of my preferred accompaniments for three bean salad:

Close up of healthy three bean salad with vegetables in a white bowl.

FAQs

Is three bean salad healthy?

Absolutely, three bean salad is exceptionally healthy. Beans are a rich source of complex carbohydrates, fiber, protein, and a variety of vitamins and minerals. When paired with a homemade dressing featuring healthy fats, three bean salad becomes a nutritious and well-balanced dish.

Is three bean salad high in carbs?

Yes, three bean salad is relatively high in carbohydrates since beans are primarily a carbohydrate source. A single serving of this three bean salad contains 51 grams of carbohydrates, 17 grams of fiber, 17 grams of protein, and 18 grams of fat.

Is it healthy to eat bean salad every day?

Indeed, scientific research supports the regular consumption of beans due to the various health benefits they offer. Bean consumption has been linked to a reduced risk of heart disease, diabetes, cancer, and obesity¹.

Storage

You can store three bean salad in an airtight container in the fridge for up to 5 days.

Three Bean Salad

This bean salad is suitable as a main course, side dish, or meal prep option. If you prepare it in advance, you can freshen it up with a bit more dressing and/or salt and pepper when you’re ready to serve.

Ingredients

1 can (15 oz) garbanzo beans or chickpeas, drained and rinsed
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
2 tomatoes, seeded and diced
1/2 cucumber, seeded and diced
1/2 red onion, diced
1 yellow bell pepper, diced
1/4 cup parsley, minced
1/4 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
2 teaspoons Dijon mustard
1 teaspoon honey
Salt
Black pepper

Instructions

In a large colander, strain and rinse chickpeas, black beans, and kidney beans and set aside.
In a small bowl or jar, combine the olive oil, mustard, honey, garlic, salt, and black pepper, and whisk together until emulsified and well combined. Set aside.
In a large bowl, combine the diced vegetables and beans, and give it a good stir to ensure everything is well combined.
Drizzle the salad with the dressing and toss again to ensure everything is well coated. Taste the salad and season with additional salt and pepper to taste.
The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.