Every summer, my kitchen transforms into a haven of color, and one dish that often graces my table is three bean salad. This delightful concoction pairs beautifully with grilled chicken, fish tacos, or even alongside hearty sandwiches.
Picture this: an outdoor barbecue, laughter in the air, and friends savoring every bite. That’s the magic of three bean salad—great company and delicious food lead to unforgettable memories.
What is Three Bean Salad?
Three bean salad is a refreshing, protein-packed side dish that showcases the vibrant colors and textures of beans. It’s a celebration of legumes—canned, cooked, or fresh—brought together with a zesty dressing that brings everything to life. It’s nutritious, quick to prepare, and versatile enough to adapt to your taste.
This dish is perfect for potlucks, barbecues, or weekday meals when you want something nutritious without spending hours in the kitchen.
The Ingredients
Creating the perfect three bean salad is simple because the ingredients shine through with minimal fuss. Here’s what you’ll need:
1 can (15 ounces) chickpeas: Provide a creamy texture and protein.
2 cups fresh green beans: Trimmed and cut, they add a satisfying crunch.
½ cup finely chopped red onion: A sharp, sweet flavor that balances the dish.
1 cup thinly sliced celery: Crunchy and refreshing.
⅓ cup extra-virgin olive oil: The heart of our dressing, giving it richness.
1 teaspoon honey or maple syrup: Adds a subtle sweetness.
1 teaspoon Dijon mustard (optional): Adds depth and complexity.
¼ cup chopped fresh flat-leaf parsley: Brightens the dish with freshness.
1 can (15 ounces) kidney beans: Another protein source that enhances texture.
1 teaspoon sea salt: Enhances all flavors.
½ teaspoon freshly ground black pepper: A dash of spice.
⅓ cup apple cider vinegar: The tangy component that ties everything together.
How to Make Three Bean Salad?
Getting this salad ready is a breeze. You don’t need to be a master chef; just a little enthusiasm and reliable ingredients will help you craft a flavorful dish.
Step by Step Directions
Step 1: Prepare the Beans
Start by draining and rinsing the chickpeas and kidney beans under cold water. This tidies them up and removes any extra salt. If you’re using fresh green beans, chop them into 1-inch pieces.
Step 2: Blanch the Green Beans
To keep their vibrant green color and crisp texture, bring a pot of salted water to a boil. Once boiling, add the green beans and blanch for about 3-4 minutes. This will help maintain their crunch while making them a tad more tender. After boiling, drain and immediately plunge them into a bowl of ice water to stop the cooking. This step is crucial for vibrant color and texture.
Step 3: Chop the Vegetables
While the green beans are chilling, take this time to finely chop the red onion, slice the celery, and chop the fresh parsley. The chopping adds layers of freshness and flavor to the salad.
Step 4: Create the Dressing
In a small bowl, whisk together the extra-virgin olive oil, apple cider vinegar, honey or maple syrup, Dijon mustard (if using), salt, and pepper. This dressing is where the magic happens. It will pull all the flavors together and bring a delightful tang to the salad.
Step 5: Combine Ingredients
In a large bowl, toss the chickpeas, kidney beans, blanched green beans, chopped red onion, sliced celery, and parsley. Drizzle the dressing over the top, and mix gently to combine. It’s important to stir without crushing the beans; we want each ingredient to maintain its identity.
Step 6: Chill and Serve
Cover the salad and refrigerate for at least 30 minutes before serving. This not-so-secret step allows the flavors to meld together beautifully. When it’s finally time to enjoy, give it a good stir and adjust seasoning if needed.
Notes
Here are some tips I’ve picked up over time that can take your three bean salad from good to great:
Play with Freezing: Fresh green beans can be frozen for a crunchier texture when cooked. Just blanch them for a minute before freezing.
Let It Rest: Allow the salad to sit for a few hours or overnight in the fridge. The longer it sits, the better the flavors develop.
Customize Your Dressing: Feel free to swap the apple cider vinegar for balsamic or red wine vinegar for a different flavor profile.
Add Color: Mix in colorful bell peppers or cherry tomatoes for extra vibrancy.
Go Bold: Add some chopped jalapeños or a pinch of cayenne for a spicier kick.
Storage Tips
This salad is a champ for being make-ahead friendly. Here’s how to keep it fresh:
Refrigerate: Keep the salad in an airtight container in the fridge for up to four days.
Avoid Soggy Greens: If possible, wait to add celery or other crunchier vegetables until you’re ready to serve for maximum crunch.
Nutrition Information
Nutrition can fluctuate based on portions and specific ingredients used, but here’s a rough breakdown per serving (1 cup):
Calories: 175
Protein: 8g
Carbohydrates: 24g
Fiber: 6g
Fat: 7g
Sodium: 350mg
Serving Suggestions
Here are five delicious ways to serve three bean salad:
Grilled Chicken Companion: Pair it with grilled chicken for a healthy, protein-rich meal. The salad’s tang complements the smoky flavors of the chicken flawlessly.
Fish Tacos Delight: Serve it alongside fish tacos; the crisp, cool salad balances the flavors beautifully.
Picnic Side Dish: Bring it to your next picnic. It’s easy to transport, and everyone loves a crunchy salad on a warm day.
Wrap It Up: Add a scoop to your favorite tortilla wrap with sliced turkey or tofu—delightful and filling!
Bowl It Up: Serve it over a bed of greens with a sprinkle of feta cheese for a filling, satisfying salad.
What Other Substitutes Can I Use in Three Bean Salad?
If you want to customize your three bean salad, here are five substitutes that can work beautifully:
Black Beans: These can replace kidney beans, offering a slightly different flavor and plenty of antioxidants.
Cannellini Beans: Their creaminess complements the salad well and adds a unique texture to your mix.
Green Peas: If you want to add a touch of sweetness, consider tossing in some green peas—they’re vibrant and delicious.
Corn: Adds sweetness and crunch, making every bite even more exciting.
Chickpea Pasta: Looking to up the protein? Swap some or all beans with chickpea pasta for a different take on this dish.
Conclusion
Three bean salad is more than just a delightful side; it’s a colorful weave of textures and flavors that can easily be adapted to fit any palate. With its wholesome ingredients, it captures the essence of simple, healthy dining.
As the sun shines and gatherings take place, this salad will undoubtedly stand out on your table. Give it a try, and I promise it will become a staple recipe you share with family and friends for years to come. So roll up your sleeves and dive into the vibrant experience that is three bean salad—you won’t regret it!
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Three Bean Salad – Easy Meals To Cook
Description
Every summer, my kitchen transforms into a haven of color, and one dish that often graces my table is three bean salad. This delightful concoction pairs beautifully with grilled chicken, fish tacos, or even alongside hearty sandwiches.
Ingredients
Instructions
Step 1: Prepare the Beans
-
Start by draining and rinsing the chickpeas and kidney beans under cold water. This tidies them up and removes any extra salt. If you're using fresh green beans, chop them into 1-inch pieces.
Step 2: Blanch the Green Beans
-
To keep their vibrant green color and crisp texture, bring a pot of salted water to a boil. Once boiling, add the green beans and blanch for about 3-4 minutes. This will help maintain their crunch while making them a tad more tender. After boiling, drain and immediately plunge them into a bowl of ice water to stop the cooking. This step is crucial for vibrant color and texture.
Step 3: Chop the Vegetables
-
While the green beans are chilling, take this time to finely chop the red onion, slice the celery, and chop the fresh parsley. The chopping adds layers of freshness and flavor to the salad.
Step 4: Create the Dressing
-
In a small bowl, whisk together the extra-virgin olive oil, apple cider vinegar, honey or maple syrup, Dijon mustard (if using), salt, and pepper. This dressing is where the magic happens. It will pull all the flavors together and bring a delightful tang to the salad.
Step 5: Combine Ingredients
-
In a large bowl, toss the chickpeas, kidney beans, blanched green beans, chopped red onion, sliced celery, and parsley. Drizzle the dressing over the top, and mix gently to combine. It’s important to stir without crushing the beans; we want each ingredient to maintain its identity.
Step 6: Chill and Serve
-
Cover the salad and refrigerate for at least 30 minutes before serving. This not-so-secret step allows the flavors to meld together beautifully. When it’s finally time to enjoy, give it a good stir and adjust seasoning if needed.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 175kcal
- % Daily Value *
- Total Fat 7g11%
- Sodium 350mg15%
- Total Carbohydrate 24g8%
- Dietary Fiber 6g24%
- Protein 8g16%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Play with Freezing: Fresh green beans can be frozen for a crunchier texture when cooked. Just blanch them for a minute before freezing.
- Let It Rest: Allow the salad to sit for a few hours or overnight in the fridge. The longer it sits, the better the flavors develop.
- Customize Your Dressing: Feel free to swap the apple cider vinegar for balsamic or red wine vinegar for a different flavor profile.
- Add Color: Mix in colorful bell peppers or cherry tomatoes for extra vibrancy.
- Go Bold: Add some chopped jalapeños or a pinch of cayenne for a spicier kick.
