Looking for a salad that's both delicious and packed with protein? Look no further than the three bean salad, a classic recipe that's easy to make and perfect for any occasion, whether you're following a high fiber salad diet or just want a healthy mixed bean salad option.
This three bean salad recipe is a staple for any healthy meal prep or Mediterranean diet plan, and for good reason - it's made with a variety of beans, including kidney beans, cannellini beans, and green beans, all of which are high in fiber and protein. The addition of a simple vinaigrette dressing makes it a refreshing and light side dish or main course.
Plus, it's incredibly versatile, so you can customize it to your taste with your favorite herbs and spices.
Whether you're a fan of traditional bean salad recipes or are looking for a new twist on the classic, this three bean salad is sure to become a favorite. And the best part?
It's easy to make ahead of time, so you can whip it up on the weekend and enjoy it all week long as a healthy lunch or dinner option.
Here is everything you need to make this recipe from scratch.
1 cup dried kidney beans , these are a key ingredient in many bean salad recipes, and are high in protein and fiber.
1 cup dried cannellini beans , these large, white beans have a creamy texture and a mild flavor that pairs well with the other ingredients in this three bean salad.
1 cup fresh green beans , these add a burst of freshness and flavor to the salad, and can be blanched or steamed to tenderize them.
1/4 cup olive oil , this is used to make the vinaigrette dressing, and can be adjusted to taste.
2 tablespoons apple cider vinegar , this adds a tangy flavor to the dressing, and can be substituted with other types of vinegar if desired.
1 teaspoon Dijon mustard , this adds a creamy, tangy flavor to the dressing, and can be adjusted to taste.
1/2 teaspoon salt , this enhances the flavor of the other ingredients, and can be adjusted to taste.
1/4 teaspoon black pepper , this adds a subtle kick to the salad, and can be adjusted to taste.
2 cloves garlic, minced , these add a pungent flavor to the salad, and can be adjusted to taste.
1/4 cup chopped fresh parsley , this adds a fresh, herbaceous flavor to the salad, and can be substituted with other herbs if desired.
1/4 cup chopped fresh basil , this adds a bright, slightly sweet flavor to the salad, and can be substituted with other herbs if desired.
Kidney beans are a type of dried bean that's high in protein and fiber, making them a great addition to this three bean salad. They have a mild, slightly sweet flavor and a firm texture that holds up well to the vinaigrette dressing.
You can use canned kidney beans if you prefer, but cooking them from scratch will give you more control over the texture and flavor.
When cooking kidney beans, it's essential to soak them overnight and then simmer them until they're tender. This can take about an hour, but it's worth the wait.
If you're short on time, you can use a pressure cooker to speed up the process.
Cannellini beans are another type of dried bean that's commonly used in Italian cooking. They have a creamy texture and a mild, nutty flavor that pairs well with the other ingredients in this salad.
Like kidney beans, they need to be soaked and cooked before using, but the process is similar.
One of the benefits of using cannellini beans is that they're relatively low in calories and high in fiber, making them a great addition to a healthy diet. They're also a good source of protein, which can help to keep you full and satisfied.
Green beans are a type of fresh bean that's commonly used in salads and other dishes. They have a crunchy texture and a sweet, slightly grassy flavor that pairs well with the other ingredients in this salad.
You can use frozen or canned green beans if you prefer, but fresh is always best.
When using green beans, it's essential to blanch or steam them until they're tender but still crisp. This will help to preserve their texture and flavor, and ensure that they're safe to eat.
You can also add them to the salad raw, but cooking them will bring out their natural sweetness.
Let's walk through every step in detail so your recipe turns out perfectly.
Step 1: Cook the Kidney Beans , Rinse the dried kidney beans and pick out any debris or stones. Soak them in water for at least 8 hours or overnight, then drain and rinse them again.
Place the beans in a large pot and cover them with water. Bring to a boil, then reduce the heat and simmer for about an hour, or until the beans are tender.
Drain and set aside to cool.
Step 2: Cook the Cannellini Beans , Rinse the dried cannellini beans and pick out any debris or stones. Soak them in water for at least 8 hours or overnight, then drain and rinse them again.
Place the beans in a large pot and cover them with water. Bring to a boil, then reduce the heat and simmer for about an hour, or until the beans are tender.
Drain and set aside to cool.
Step 3: Prepare the Green Beans , Trim the ends of the green beans and cut them into 1-inch pieces. Blanch them in boiling water for 3-5 minutes, or until they're tender but still crisp.
Drain and set aside to cool.
Step 4: Make the Vinaigrette , In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and black pepper until well combined. Taste and adjust the seasoning as needed.
Step 5: Assemble the Salad , In a large bowl, combine the cooked kidney beans, cannellini beans, and green beans. Pour the vinaigrette over the top and toss to combine.
Sprinkle the minced garlic, chopped parsley, and chopped basil over the top and toss again to combine. Taste and adjust the seasoning as needed.
This three bean salad is a versatile dish that can be served in a variety of ways. Here are a few ideas to get you started:
As a side dish, this salad is perfect for accompanying grilled meats, fish, or vegetables. Simply serve it chilled or at room temperature, garnished with a sprinkle of parsley or basil.
As a main course, this salad can be served on its own or topped with a protein of your choice, such as grilled chicken, salmon, or tofu. Add some crusty bread or a side of roasted vegetables for a filling and satisfying meal.
This salad is also a great addition to a picnic or potluck, as it's easy to transport and can be served at room temperature. Simply pack it in a container with a lid and serve with a side of crackers or bread.
Finally, this salad makes a great healthy snack or lunch option, as it's high in protein and fiber and low in calories. Simply portion it out into individual containers and serve with a side of fruit or a handful of nuts.
This salad can be stored at room temperature for up to 2 hours, but it's best served chilled. If you need to store it for a longer period, consider refrigerating or freezing it.
To store at room temperature, simply place the salad in a covered container and let it sit at room temperature for up to 2 hours. Give it a good stir before serving.
This salad can be stored in the refrigerator for up to 5 days, making it a great option for meal prep. Simply place it in a covered container and refrigerate at 40°F (4°C) or below.
To serve, simply give the salad a good stir and adjust the seasoning as needed. You can also add some fresh herbs or a squeeze of lemon juice to brighten up the flavors.
This salad can be frozen for up to 3 months, making it a great option for batch cooking. Simply place it in a covered container or freezer bag and freeze at 0°F (-18°C) or below.
To serve, simply thaw the salad overnight in the refrigerator and give it a good stir before serving. You can also add some fresh herbs or a squeeze of lemon juice to brighten up the flavors.
Fresh herbs like parsley, basil, and dill add a bright, fresh flavor to this salad. Try to use them whenever possible, and adjust the amount to your taste.
Overcooking the beans can make them mushy and unappetizing. Try to cook them until they're just tender, then let them cool to room temperature.
The seasoning in this salad is just a starting point, so don't be afraid to adjust it to your taste. Add more salt, pepper, or lemon juice as needed to bring out the flavors.
This salad is a great make-ahead option, as it can be prepared up to a day in advance. Simply store it in the refrigerator and give it a good stir before serving.
This salad is highly customizable, so don't be afraid to add your favorite ingredients or substitutions. Try adding some diced vegetables, nuts, or seeds to make it more interesting.
This three bean salad is a delicious and healthy twist on a classic recipe, and is perfect for anyone looking for a high protein, high fiber meal option. With its versatile ingredients and customizable seasoning, it's a great addition to any meal prep or Mediterranean diet plan.
This three bean salad is a delicious and healthy twist on a classic recipe, made with a variety of beans, including kidney beans, cannellini beans, and green beans, and topped with a simple vinaigrette dressing. It's perfect for a quick and easy lunch or dinner, and can be customized to your taste with your favorite herbs and spices.
You can customize this salad to your taste by adding your favorite herbs and spices, or by using different types of beans. You can also make it ahead of time and store it in the fridge for up to 5 days or freeze it for up to 3 months.