Low Sodium Three Bean Salad
Bright, fresh, and perfectly balanced, this Low Sodium Three Bean Salad is a healthy twist on the classic picnic favorite. Packed with hearty kidney beans, chickpeas, and crisp blanched green beans, this vibrant salad is brought to life with a zesty, homemade dressing made from olive oil, apple cider vinegar, fresh lemon juice, Dijon mustard, and a touch of honey or maple syrup for a natural sweetness. Complemented by the crunch of red bell pepper, the sharpness of red onion, and the earthiness of fresh parsley, this nutritious salad is both satisfying and flavorful without relying on extra salt. Ready in just 15 minutes and requiring zero cooking, this heart-healthy, high-protein side dish is perfect for meal prep, summer gatherings, or as a light vegetarian lunch. Refrigerate it for an hour to let the tangy flavors meld to perfection, and enjoy a guilt-free, low-sodium delight that’s sure to please any crowd!
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Recipe Information
Ingredients
- 1 can (15 oz) Kidney beans (no salt added, rinsed and drained)
- 1 can (15 oz) Chickpeas (no salt added, rinsed and drained)
- 2 cups Green beans (fresh, trimmed and blanched)
- 0.5 cup Red onion (finely chopped)
- 0.5 cup Red bell pepper (diced)
- 0.25 cup Fresh parsley (chopped)
- 3 tablespoons Olive oil
- 2 tablespoons Apple cider vinegar
- 1 tablespoon Fresh lemon juice
- 1 teaspoon Dijon mustard (low sodium)
- 1 teaspoon Honey (or maple syrup for vegan option)
- 1 clove Garlic (minced)
- 0.25 teaspoon Ground black pepper
Instructions
Rinse and drain the kidney beans and chickpeas thoroughly in a colander to remove any excess starch or sodium from the canning liquid.
Blanch the fresh green beans by adding them to a pot of boiling water for 2-3 minutes, then transferring them immediately to an ice bath to stop the cooking process. Drain and set aside.
In a large mixing bowl, combine the kidney beans, chickpeas, blanched green beans, red onion, red bell pepper, and chopped parsley.
In a small bowl or jar, whisk together the olive oil, apple cider vinegar, lemon juice, Dijon mustard, honey (or maple syrup), minced garlic, and ground black pepper to create the dressing.
Pour the dressing evenly over the bean mixture in the large bowl.
Gently toss all the ingredients together until the beans and vegetables are well coated with the dressing.
Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld together. This step also helps enhance the overall taste.
Before serving, give the salad another quick toss and adjust the seasoning with additional black pepper if necessary.
Nutrition Facts
Calories |
1654 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.1 g | 72% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 112 mg | 5% | |
| Total Carbohydrate | 229.4 g | 83% | |
| Dietary Fiber | 66.8 g | 239% | |
| Total Sugars | 45.8 g | ||
| Protein | 70.2 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 604 mg | 46% | |
| Iron | 26.9 mg | 149% | |
| Potassium | 4072 mg | 87% | |
*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.
