Low Sodium Classic Three Bean Salad
Elevate your next meal with this Low Sodium Classic Three Bean Salad—an irresistible medley of black beans, kidney beans, and garbanzo beans, all packed with protein and fiber for a heart-healthy boost. Enhanced by a colorful mix of diced red and green bell peppers, finely chopped red onion, and fresh parsley, this bright and vibrant dish is a feast for both the eyes and the palate. The tangy homemade dressing, featuring extra virgin olive oil, red wine vinegar, Dijon mustard, and a touch of honey, brings a perfectly balanced flavor without the need for added salt. Ready in just 15 minutes, this easy, no-cook salad is ideal for meal prepping, picnics, or as a refreshing side dish at your table. Whether you're watching your sodium intake or simply seeking a wholesome option, this recipe is brimming with flavor and nutrition!
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Recipe Information
Ingredients
- 1 15-ounce can Black beans, canned, no salt added
- 1 15-ounce can Kidney beans, canned, no salt added
- 1 15-ounce can Garbanzo beans (chickpeas), canned, no salt added
- 1 medium Red bell pepper, diced
- 1 medium Green bell pepper, diced
- 0.5 medium Red onion, finely chopped
- 0.5 cup Fresh parsley, chopped
- 3 tablespoons Extra virgin olive oil
- 3 tablespoons Red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Garlic powder
Instructions
Open the cans of black beans, kidney beans, and garbanzo beans. Drain and rinse each type of bean thoroughly under cold water to remove any remaining canning liquid.
In a large mixing bowl, combine the black beans, kidney beans, and garbanzo beans.
Add the diced red bell pepper, diced green bell pepper, and finely chopped red onion to the bean mixture.
Sprinkle the chopped fresh parsley over the bean and vegetable mixture.
In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, honey, ground black pepper, and garlic powder to create the dressing.
Pour the dressing over the bean and vegetable mixture in the large mixing bowl.
Gently mix all the ingredients together until well combined and evenly coated with the dressing.
Cover the bowl with plastic wrap or a lid and refrigerate for at least 1 hour to allow the flavors to meld.
Stir the salad before serving. Enjoy your low sodium three bean salad as a nutritious side or a light main course.
Nutrition Facts
Calories |
1301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.7 g | 62% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 218 mg | 9% | |
| Total Carbohydrate | 171.1 g | 62% | |
| Dietary Fiber | 55.6 g | 199% | |
| Total Sugars | 22.9 g | ||
| Protein | 56.8 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 619 mg | 48% | |
| Iron | 23.2 mg | 129% | |
| Potassium | 3936 mg | 84% | |
*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.
