Stephanie Kay Nutrition

Stephanie Kay Nutrition

Real Food for Real Life

  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • Dinner
  • Breakfast
  • Meal Prep
  • Nutrition Tips
  • facebook
  • instagram
  • pinterest
  • youtube
Home | Recipes | Three Bean Salad

Three Bean Salad

Published on June 28, 2023 by Stephanie Kay

Jump to Recipe

This three bean salad is the perfect make-ahead dish for any BBQ or weekly meal prep idea. Ready in under 10 minutes it is quick and easy to prepare without forgoing any flavor. This salad is a great summer meal for those days when it’s just too hot to cook and is filled with plant-based protein to keep you fueled for your day.

Three bean salad in a white bowl.

My mom used to make three bean salad all the time when I was a kid, it was a staple dish in our fridge during the summer months that we could just grab for a quick lunch when we needed it. To me, those are the perfect type of summer meals, the ones where you can arrange your own combination of cold goodies based on whatever you have on hand.

There are certainly many different ways to make a three bean salad, so this just happens to be mine. I like this combination because there is no cooking required and you can load it up with as many veggies as you like, and if you are feeling a little extra, a sprinkle of feta cheese goes well on top!

Ingredients for Mediterranean three bean salad; garbanzo beans (chickpeas), black beans, kidney beans, cucumber, tomatoes, red onion, yellow bell pepper, and parsley.

Why You’ll Love This Three Bean Salad Recipe

  • Easy – This salad is super easy to make.
  • Tasty – It’s full of fresh and vibrant flavors.
  • Make Ahead – It stores well in the fridge making it great for meal prep.
  • High in Fiber – Filled with all the beans and lots of vegetables, this salad is fiber packed.
  • Lots of Protein – The combination of beans in the salad provides a decent amount of vegetarian protein to the dish.
Garbanzo beans (chickpeas), black beans, and black beans in a white bowl.

Three Bean Salad Ingredients

The most common ingredients in three bean salad are kidney beans, green beans or wax beans, and garbanzo beans (chickpeas). For this version, I opted to add kidney beans and add some extra veggies, as well as a little Mediterranean flavor. Here’s what you’ll need:

  • Garbanzo Beans – A can of garbanzo beans, also known as chickpeas.
  • Black Beans – A can of black beans.
  • Kidney Beans – A can of red kidney beans, you could also use white kidney beans, also known as cannellini beans, if you like.
  • Tomatoes – To give it some Mediterranean flare.
  • Cucumber – To add some veggies and texture.
  • Red Onion – For some color and crunch.
  • Bell Pepper – The recipe calls for a yellow bell pepper but you could use red or orange as well.
  • Fresh Parsley – To add some freshness and greens. You could also add other fresh herbs such as basil, chives, or dill.
  • Dressing – A combination of olive oil, red wine vinegar, garlic, Dijon mustard, honey, salt, and pepper.

Although the recipe doesn’t call for it, a bit of crumbled feta cheese on top would pair very nicely.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make it Dairy-Free: No adaptations are needed this salad is dairy-free.

Chickpeas, kidney beans, black beans, cucumber, red onion, bell pepper, tomatoes, and parsley in a bowl.

How to Make Three Bean Salad

  1. Drain the beans. Add the chickpeas, black beans, and kidney beans to a colander to remove excess liquid, and then rinse them well.
  2. Chop the vegetables. While the beans are draining, chop your tomatoes, cucumber, red onion, and bell pepper into bite-size pieces.
  3. Make the dressing. In a small bowl or jar, combine the olive oil, red wine vinegar, honey, minced garlic, mustard, salt, and pepper and whisk or shake until well combined.
  4. Mix your salad. Add the beans and vegetables to a large mixing bowl, top with dressing and chopped parsley, and toss until well combined.
  5. Season to taste. Taste the salad and adjust the salt and pepper seasoning to taste.
  6. Serve and enjoy!

The detailed instructions are in the recipe card below.

The Best Three Bean Salad Dressing

While a classic three bean salad recipe will call for a mixture of vinegar, oil, and sugar, I think the salad needs a little more flavor. The best dressing for three bean salad is a homemade dressing of olive oil, red wine vinegar, honey, minced garlic, Dijon mustard, salt, and black pepper.

The best dressing for three bean salad.

Red’s Nutrition Tip

This three bean salad works equally well as a main course or a side dish. You can enjoy it on its own or on a bed of leafy greens for a light meal, or pair it with grilled meat or burgers for a more filling meal.

What to Serve with Three Bean Salad

Here are some my favorite things to serve with three bean salad:

  • Spinach Feta Turkey Burgers
  • Salmon Burgers
  • Black Bean Burgers
  • Honey Mustard Chicken Thighs
  • Lemon Pepper Chicken Thighs
  • Honey Lime Chicken Skewers
  • Honey Ginger Grilled Salmon
Close up of healthy three bean salad with vegetables in a white bowl.

FAQs

Is three bean salad healthy?

Yes, three bean salad is very healthy. Beans are a good source of complex carbohydrates, fiber, and protein, as well as many other vitamins and minerals. When topped with a homemade dressing filled with healthy fats, three bean salad is a very healthy and well-balanced dish.

Is three bean salad high in carbs?

Beans as primarily a source of carbohydrates, therefore, three bean salad is high in carbohydrates. One serving of this three bean salad contains 51 grams of carbohydrates, 17 grams of fiber, 17 grams of protein, and 18 grams of fat.

Is it healthy to eat bean salad every day?

Yes, there is a good body of scientific research showing that regular consumption of beans provides a variety of health benefits. The consumption of beans has been linked to decreased risk of heart disease, diabetes, cancer, and obesity (1).

Storage

Three bean salad can be stored in an airtight container in the fridge for up to 5 days.

More Healthy Bean Salad Recipes:

  • Summer Bean Salad
  • Quinoa Chickpea Salad
  • Black Bean and Corn Salad
Print
Three bean salad in a white bowl.

Three Bean Salad

Author: Stephanie Kay

This bean salad works well as a main course, side dish, or meal prep idea. If you are making the salad in advance, you can freshen it up with a bit more dressing and/or salt and pepper when you’re ready to serve.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings
  • Category: Salads
  • Cuisine: Mediterranean
  • Diet: Vegetarian
Print Recipe
Pin Recipe

Ingredients

  • 1 can (15 oz) garbanzo beans or chickpeas, drained and rinsed
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 2 tomatoes, seeded and diced
  • 1/2 cucumber, seeded and diced
  • 1/2 red onion, diced
  • 1 yellow bell pepper, diced
  • 1/4 cup parsley, minced
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 clove garlic, minced
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • Salt
  • Black pepper

Instructions

  1. In a large colander, strain and rinse chickpeas, black beans, and kidney beans and set aside.
  2. In a small bowl or jar, combine the olive oil, mustard, honey, garlic, salt, and black pepper, and whisk together until emulsified and well combined. Set aside.
  3. In a large bowl, combine the diced vegetables and beans, and give it a good stir to ensure everything is well combined.
  4. Drizzle the salad with the dressing and toss again to ensure everything is well coated. Taste the salad and season with additional salt and pepper to taste.
  5. The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 416 calories
  • Sugar: 7 grams
  • Fat: 18 grams
  • Carbohydrates: 51 grams
  • Fiber: 17 grams
  • Protein: 17 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

 

 
Blackened shrimp in a cast iron pan with fresh cilantro on top and lime wedges on the side.
Blackened Shrimp PREVIOUS
Spinach Feta Turkey Burgers NEXT
A spinach feta turkey burger on a bun with yogurt sauce, cucumber, lettuce, red onion, and cucumber on a plate.
Jump to Recipe

Learn How To Make A Balanced Meal!

Grab a copy of my balanced meal formula guide and learn to make well-balanced meals for breakfast, lunch, and dinner.

    Leave a Review Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    Comments

    1. Elizabeth says

      May 13, 2019 at 7:25 pm

      Easy to make and tastes right.

      Reply
      • Stephanie Kay says

        May 14, 2019 at 1:36 pm

        Wonderful, happy to hear you enjoyed it!

        Reply
    2. Sara says

      May 24, 2019 at 1:06 pm

      Very good! Any suggestion for an alternative to white sugar?

      Reply
      • Stephanie Kay says

        May 25, 2019 at 5:22 pm

        Hey Sara, great question! I’ve actually got a free guide to sweeteners that explains all of the best alternatives! You can find it here: https://kaynutrition.com/downloads/guide-to-sweeteners/

        Reply
    3. Nikki says

      June 19, 2019 at 8:33 pm

      Instead of making the dressing can I use a store bought dressing? If so, what do you recommend?

      Reply
      • Stephanie Kay says

        June 20, 2019 at 6:31 am

        Absolutely! I would go for something simple like oil & vinegar, roasted garlic or Italian. 🙂

        Reply
    4. Kathy says

      July 30, 2022 at 8:24 am

      Just made and tasted, not ready ro serve, but it is delicious!

      Reply
      • Stephanie Kay says

        August 1, 2022 at 8:09 am

        I’m so happy you liked it, thanks for sharing!

        Reply
    5. Suzanne says

      July 10, 2023 at 1:06 pm

      Love this bean salad, I’ve made it twice and it’s a hit . Great to have in the refrigerator, ready for a quick lunch or as a side dish

      Reply
      • Stephanie Kay says

        July 10, 2023 at 2:48 pm

        I’m so happy you like it, thank you for sharing!

        Reply
    6. Janet says

      August 21, 2023 at 2:10 pm

      Made it. Loved it😋!!

      Reply
      • Stephanie Kay says

        August 22, 2023 at 5:37 am

        I’m so happy you liked it, thank you for sharing!

        Reply
    7. Joy says

      August 23, 2023 at 12:29 pm

      Very good! I also added fresh oregano and feta cheese.

      Reply
      • Stephanie Kay says

        August 24, 2023 at 8:54 am

        So happy you liked it and love the addition of feta! Thank you for sharing!

        Reply
    8. Sharon Storey says

      September 7, 2023 at 9:10 am

      We absolutely loved this dish. Didn’t last long as it was devoured. Added a little Feta to ours. Yummy. Thank you Kay.

      Reply
      • Stephanie Kay says

        September 7, 2023 at 9:10 am

        I’m happy you liked it and love the addition of feta!

        Reply
    9. Patti says

      September 12, 2023 at 3:11 pm

      Amazing salad easy colourful and so yummy.
      Will make again & again

      Reply
    10. Beverly says

      September 30, 2023 at 8:49 am

      I took it to a potluck. Everyone loved the taste and how healthy it was. Thank you

      Reply
      • Stephanie Kay says

        September 30, 2023 at 8:50 am

        I’m so happy you enjoyed it, thank you for sharing!

        Reply
    11. Anonymous says

      March 27, 2024 at 12:45 am

      Another amazing recipe! I make a big batch of this regularly and leave it in the fridge for an easy lunch or side dish for dinner. So fresh and full of flavor! I sometimes add a bit of feta, yum!

      Reply
      • Stephanie Kay says

        March 28, 2024 at 5:31 am

        Love the addition of feta!

        Reply
    12. Donna Wheeler says

      August 25, 2024 at 7:34 pm

      My daughter is on a high fiber diet. She has requested I make this bean salad for her 2 weeks in a row. She cannot get enough of it. It is easy and definitely a delicious 5 star recipe.

      Reply
      • Stephanie Kay says

        August 26, 2024 at 7:28 am

        Thank you so much, Donna!

        Reply
    13. Donna Wheeler says

      September 29, 2024 at 7:03 pm

      Best bean salad ever! Easy to make and so tasty. My daughter on a high fiber diet requests this on a weekly basis. Great healthy choice for work lunches.

      Reply
      • Stephanie Kay says

        September 30, 2024 at 2:49 am

        I’m happy you enjoyed it, thank you for sharing!

        Reply
    Stephanie Kay Nutrition

    Hey, I’m Stephanie

    – AKA RED –

    I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

    Get to Know Me

    Want A 7-Day Meal Plan?

    Download my free 7-day meal plan, complete with a grocery list, for a week’s worth of easy healthy recipes that make real food work for real life.

      • facebook
      • instagram
      • pinterest

      Shop My Cookbooks

      My eCookbooks are filled with quick and easy real food recipes to help make eating well a breeze so you can crush your goals.

      Learn More

      Recipes

      • Dinner
      • Breakfast
      • Meal Prep
      • Snacks

      Nutrition

      • FAQs
      • Tips
      • This vs. That
      • Weight Loss

      Connect

      • Instagram
      • Youtube
      • About
      • Cookbooks

      About Stephanie

      I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

      Learn More

      Site Credits
      2023 © Stephanie Kay Nutrition | Privacy Policy
      To Top