Three Bean Salad – Healthier Steps

This is a quick, easy and delicious three bean salad recipe. It is full of protein, fiber and minerals.

Here’s a delicious salad recipe to help you start your day off right. This is a great salad that always looks good when I share it with my family. It’s quick and easy to make.

The beans and vegetables give it great texture, and the lemon juice dressing really cuts down on the richness of the beans. And who doesn’t love salad? There is no reason not to enjoy this salad!

It’s delicious on its own or with other dishes like tortilla chips, cooked sweet potatoesAnd Hasselback potatoesor even as accompaniment for some Vegan Chicken Curry, Tofu TeriyakiAnd Vegan Fish.

Why will you love this 3 bean salad recipe?

  • It’s hearty, healthy and delicious.
  • All the ingredients can be found at your local grocery store, so it’s easy to make it anytime.
  • All components are inexpensive, making this recipe ideal for people on a budget who want to eat healthy.
  • This salad recipe can be doubled or tripled and saved to use as a weekday lunch.
  • It can be dressed as you wish.

Nutritional Value of Three Bean Salad

As the name suggests, this salad is made with three different types of extremely healthy beans. Let me break down their nutritional value and possible health benefits.


Since they contain all nine essential amino acids necessary for proper human function, chickpeas are considered a complete source of protein. They are ideal for vegetarians and vegans because “chickpeas are also a superb source of non-animal protein”.

Chickpeas are also rich in vitamins and minerals. These include iron, magnesium, potassium, folate and choline. Due to their high vitamin content, chickpeas also offer a number of additional health benefits, such as:

  • Chickpeas are high in fiber, which helps prevent constipation and maintain gut health.
  • Chickpeas are naturally low in sodium and cholesterol-free. They also contain high amounts of polyunsaturated fats. Polyunsaturated fats help regulate cholesterol levels, reducing the risk of heart disease.
  • Weight loss can be aided by chickpeas’ ability to fill you up. Your hunger can be quenched by the protein and fiber in chickpeas, which will lead to fewer calories consumed during meals.
  • Prevent iron deficiency. One cup of chickpeas provides nearly a quarter of the recommended daily intake of iron.
  • Chickpeas’ exceptional nutritional profile suggests they may support cognitive function and brain health. This is partly because they contain a lot of choline, a vitamin that supports brain function.
  • Chickpeas can help you avoid various chronic diseases such as cancer, blood pressure, heart diseases, etc.

Black Eyed Peas

Black-eyed peas are extremely nutrient-dense, with each serving containing a good amount of fiber and protein. They also contain a variety of important micronutrients, including thiamine, folate, zinc, copper, iron and magnesium.

Here are some of the potential health benefits of black-eyed peas:

  • Black beans are a high source of vitamins A, B and folate, which are necessary for the formation and maintenance of new cells in the body.
  • This potassium-rich bean also balances the sodium found in our diet, which helps keep our blood pressure at a healthy level. Potassium is also useful for improving metabolism.
  • It is beneficial for your digestive system because it is rich in fiber.
  • Eating black-eyed peas as part of a healthy diet is a great way to keep your heart strong and healthy, as they can help reduce various risk factors for cardiovascular disease.
  • It is a rich source of antioxidants like thiamine and riboflavin. Antioxidants eliminate free radicals from the body, thereby protecting the body against chronic diseases.
  • Its high protein content makes it a great choice for vegans and vegetarians who are always looking to increase their protein intake.

Red beans

Kidney beans are a popular food crop rich in plant protein. They are rich in fiber and carbohydrates, in addition to protein. Phytonutrients are also found in kidney beans.

Here are some essential health benefits of kidney beans that everyone should know:

  • Red beans are an excellent source of protein and plant fiber. Fiber can help us maintain a healthy colon and regulate our blood sugar levels.
  • They are also rich in vitamins and minerals like vitamin K1, iron, folate, molybdenum, copper, manganese and potassium. Each of these vitamins and minerals is necessary for our body in its own way.
  • Good for heart health, as a source of protein, kidney beans are one of the healthiest varieties of beans, with slightly fewer calories.
  • Due to their high fiber content, kidney beans can help us control our blood sugar levels.
  • Kidney beans high in fiber and protein may promote weight loss by slowing the digestion of carbohydrates.
  • Colon cancer is one of the most common forms of cancer worldwide. The resistant starch in kidney beans has been shown to reduce the risk of colon cancer.

Ingredients for Three Bean Salad

Required Ingredients

  • Chickpeas
  • Red beans
  • Black Eyed Peas
  • But sweet
  • Onion
  • Tomato
  • Latin
  • Coriander


  • Olive oil
  • Lemon juice
  • Salt

How to make a three bean salad?

  1. In a bowl, add all the beans and vegetables.
  2. Feel free to add any green vegetables of your choice.
  3. Prepare the vinaigrette, pour, mix and serve!

Chef’s Notes

  • I usually make it with freshly boiled dried beans, but if you don’t have enough time, you can use canned beans.
  • When cooking any type of bean, soaking is a crucial step. It improves the digestion of beans by removing phytic acid.
  • Taste the salad and adjust the spices if necessary. The secret to making a fantastic salad is to keep tasting and adjusting until you get a flavor combination you love.
  • Always use only fresh vegetables when preparing a salad.
  • To balance the texture of the beans, add a little crunch. Bell pepper, celery, fennel, jicama and cucumber are all good options.
  • Mix the salad with fresh herbs. Cilantro is one of my favorite herbs. Other herbs can also be used. Basil, mint, tarragon, dill and parsley are all great choices.
  • Let sit for at least an hour to allow the flavors to blend. Serve at room temperature or chilled.
  • Refrigerate leftover salad for up to five days.

Frequently asked questions

How to prepare this 3 bean salad in advance?

You can boil the beans and prepare the dressing in advance and store them in the refrigerator until ready to use. When you want to enjoy this salad, simply chop the vegetables and mix everything together. Appreciate!

How long does 3 bean salad last in the refrigerator?

Although this salad is best eaten within 24 hours, it can be stored in the refrigerator for up to 3 to 5 days and still stay fresh.

Does bean salad freeze well?

No, this 3 bean salad cannot be frozen. After freezing and thawing, beans and vegetables will have a dramatically different texture. Prepare this salad as fresh as possible.

Can I use canned beans?

Yes. But I prefer to use dried beans, I find the flavor bolder. You can control the amount of salt added, as canned beans contain a lot of added salt. I sometimes use canned beans for convenience.

Are canned beans healthy?

Canned beans are a convenient processed food that has a nutritional profile comparable to dried beans. They are an excellent source of fiber, plant protein and other important nutrients like potassium and folic acid.

Should you rinse canned beans?

Before using canned beans, you should drain the can and rinse it thoroughly unless the recipe states otherwise. This will enhance the flavor and texture of the final dish.

Can diabetics eat bean salad?

For diabetics, this mixed bean salad is a perfect lunch or dinner option, as beans are a rich source of nutrients that are particularly beneficial for diabetes management.

Can you eat beans every day?

Because they contain a lot of fiber, beans have additional benefits for your heart health. Fiber keeps you feeling full longer. Therefore, it can lead to weight loss and reduced calorie intake, which indirectly benefits heart health.

Are beans good for weight loss?

Beans are rich in minerals, antioxidants and fiber while being low in calories.

Additionally, delicious beans are a great source of plant-based protein and are extremely filling, making them a great item for weight loss.

Is 3 Bean Salad keto friendly?

This salad is slightly higher in carbs than other fresh salads because it contains 3 cups of boiled beans.

Are black-eyed beans and peas the same?

Black-eyed peas or beans are a variety of cowpea in the legume family. Although they are called peas, they are actually beans. You will recognize them by the characteristic black spot on a cream-colored bean. They are hearty and have a great texture and light nutty flavor.

Other salad recipes

  1. Vegan Carrot and Grape Salad
  2. Vegan Macaroni Salad
  3. Guinéos In Escabeche
  4. Vegan Greek Salad
  5. Vegan chickpea salad
  6. Vegan Sweet Potato Salad
  7. Vegan egg salad

Three bean salad in a glass bowl

As always, at the end, I would like to say, prepare this 3 bean salad, and tell me how it went by leaving a comment on this post! I’d love to hear your feedback…Have fun cooking!

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