Three Bean Salad with Cilantro Chile Dressing
Bright, zesty, and packed with plant-based protein, this Three Bean Salad with Cilantro Chile Dressing is a vibrant twist on a classic favorite. Featuring a colorful medley of chickpeas, black beans, and kidney beans, this dish is elevated by crisp red bell pepper, juicy cherry tomatoes, and a tangy dressing bursting with the bold flavors of fresh cilantro, lime juice, and green chili. This no-cook recipe comes together in just 20 minutes, making it perfect for busy weeknights or meal prep. Whether served chilled as a refreshing side dish or enjoyed as a standalone light meal, this versatile salad is a fiesta of textures and flavors. Keywords: Three Bean Salad, Cilantro Chile Dressing, protein-rich, vegan recipes, quick meals, healthy salad ideas.
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Recipe Information
Ingredients
- 1 cup canned chickpeas
- 1 cup canned black beans
- 1 cup canned kidney beans
- 1 medium red bell pepper
- 0.5 medium red onion
- 1 cup cherry tomatoes
- 1 cup fresh cilantro leaves
- 3 tablespoons fresh lime juice
- 3 tablespoons olive oil
- 1 small fresh green chili (such as jalapeño)
- 2 small garlic cloves
- 1 teaspoon honey (optional)
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the canned chickpeas, black beans, and kidney beans. Place them in a large mixing bowl.
Dice the red bell pepper and finely chop the red onion. Halve the cherry tomatoes. Add these vegetables to the beans in the bowl.
In a blender or food processor, combine the fresh cilantro leaves, lime juice, olive oil, green chili, garlic cloves, honey (if using), ground cumin, salt, and black pepper. Blend until smooth to create the dressing.
Pour the cilantro chile dressing over the beans and vegetables in the mixing bowl.
Gently toss all the ingredients together until evenly coated in the dressing.
Cover the salad and let it sit in the refrigerator for at least 15-20 minutes to allow the flavors to meld together.
Before serving, taste and adjust the seasoning with additional salt or lime juice if needed.
Serve chilled or at room temperature as a side dish or light meal.
Nutrition Facts
Calories |
1267 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.3 g | 66% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3149 mg | 137% | |
| Total Carbohydrate | 161.5 g | 59% | |
| Dietary Fiber | 51.4 g | 184% | |
| Total Sugars | 25.3 g | ||
| Protein | 50.8 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 437 mg | 34% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 3547 mg | 75% | |
*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.
