Low Fat Three Bean Salad
Bright, flavorful, and effortlessly healthy, this Low Fat Three Bean Salad is the perfect addition to your mealtime repertoire. Packed with protein-rich chickpeas, black beans, and green beans, this simple yet satisfying dish is elevated by vibrant red bell pepper, zesty red onion, and fresh parsley for a burst of color and taste. The tangy, homemade dressing, featuring apple cider vinegar, Dijon mustard, and a touch of honey or maple syrup, ties it all together without adding unnecessary fats. Ready in just 15 minutes and requiring no cooking, this salad is perfect for busy weeknights or as a refreshing side at picnics and gatherings. Serve it chilled for the best flavor experience, or pair it with leafy greens for a nutritious light meal. Healthy, quick, and irresistibly delicious, this low-fat bean salad will be your go-to recipe for guilt-free dining.
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Recipe Information
Ingredients
- 1 cup Canned chickpeas (garbanzo beans), drained and rinsed
- 1 cup Canned black beans, drained and rinsed
- 1 cup Canned green beans, drained and rinsed
- 1 medium Red bell pepper, diced
- 1 small Red onion, finely chopped
- 2 tablespoons Fresh parsley, chopped
- 3 tablespoons Apple cider vinegar
- 1 teaspoon Olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey or maple syrup (optional for added sweetness)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
Instructions
In a large mixing bowl, combine the chickpeas, black beans, and green beans.
Add the diced red bell pepper, chopped red onion, and fresh parsley to the bowl.
In a small bowl or measuring cup, whisk together the apple cider vinegar, olive oil, Dijon mustard, honey or maple syrup (if using), salt, and black pepper to create the dressing.
Pour the dressing over the bean mixture and gently toss until everything is evenly coated.
Taste and adjust seasoning if needed, adding a pinch more salt or pepper as desired.
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve chilled as a side dish or over a bed of greens for a light meal.
Nutrition Facts
Calories |
860 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.5 g | 29% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2398 mg | 104% | |
| Total Carbohydrate | 128.8 g | 47% | |
| Dietary Fiber | 39.6 g | 141% | |
| Total Sugars | 28.6 g | ||
| Protein | 38.9 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 322 mg | 25% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 1917 mg | 41% | |
*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.
