Heart-Healthy Three Bean Salad
Discover the perfect balance of flavor and nutrition with this Heart-Healthy Three Bean Salad, a vibrant, nutrient-packed dish that’s as delicious as it is good for you. Featuring a medley of protein-rich chickpeas, kidney beans, and tender green beans, this recipe is complemented by the crunch of diced red bell pepper, the tang of red onion, and the freshness of parsley. Tossed in a zesty homemade vinaigrette made with extra-virgin olive oil, apple cider vinegar, Dijon mustard, maple syrup, and a touch of garlic, this salad brims with wholesome ingredients and bold flavors. Ready in just 15 minutes, it’s perfect as a refreshing side dish or a light, heart-healthy meal. Serve it chilled and enjoy a guilt-free way to savor every bite!
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Recipe Information
Ingredients
- 1 cup canned chickpeas (garbanzo beans), drained and rinsed
- 1 cup canned kidney beans, drained and rinsed
- 1 cup canned green beans, drained and rinsed
- 1 medium red bell pepper, diced
- 0.5 medium red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon lemon juice, freshly squeezed
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
In a large mixing bowl, combine the chickpeas, kidney beans, and green beans. Set aside.
Add the diced red bell pepper, finely chopped red onion, and fresh parsley to the bowl with the beans.
In a small bowl, whisk together the olive oil, apple cider vinegar, lemon juice, Dijon mustard, maple syrup, minced garlic, salt, and pepper to create the vinaigrette.
Pour the vinaigrette over the bean and vegetable mixture in the large bowl.
Gently toss all ingredients together until everything is evenly coated with the vinaigrette.
Taste and adjust seasoning with more salt or pepper, if desired.
Cover and refrigerate for at least 30 minutes to let the flavors meld together.
Serve chilled as a refreshing side dish or a standalone light meal.
Nutrition Facts
Calories |
1116 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.5 g | 63% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2273 mg | 99% | |
| Total Carbohydrate | 134.2 g | 49% | |
| Dietary Fiber | 39.5 g | 141% | |
| Total Sugars | 28.4 g | ||
| Protein | 40.9 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 440 mg | 34% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2638 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
