Three Bean Salad

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This three-bean salad is a wonderful addition to any meal. Rich in fiber, folate, iron and potassium, beans complement a heart-healthy diet and are also a great source of plant-based protein and iron for anyone following a vegetarian diet. Bring this colorful, healthy dish to a barbecue, serve it as an appetizer salad or side dish, and even pack it for lunch.

an image of the Three Bean Salad
Photo:

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

an image of the ingredients to make the Three Bean Salad

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

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Ingredients

  • pounds green beans, trimmed and cut into 1-inch pieces

  • ¼ cup extra-virgin olive oil

  • ¼ cup white-wine vinegar

  • 2 tablespoons lemon juice

  • 2 cloves garlic, chopped

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • cup canned great northern beans, rinsed

  • cup canned pinto beans, rinsed

  • 1 large red bell pepper, chopped

  • 1 large carrot, peeled and chopped

  • 1 tablespoon chopped fresh parsley

Directions

  1. Bring a large pot of water to a boil. Prepare an ice bath in a large bowl. Add cut green beans to the boiling water; cook for 3 minutes. Use a slotted spoon to transfer the beans to the ice bath. Drain in a colander.

    an image of the green beans being transferred to the ice bath

    Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

  2. Whisk ¼ cup each oil and vinegar, 2 tablespoons lemon juice, chopped garlic and ¼ teaspoon each salt and pepper in a large bowl. Add ⅔ cup each white beans and pinto beans, chopped pepper and carrot, 1 tablespoon parsley and the green beans; toss to coat in the dressing.

    an image of the salad ingredients being mixed in with the dressing

    Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

EatingWell.com, October 2024

Nutrition Facts (per serving)

132 Calories
7g Fat
15g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size 1¼ cups
Calories 132
% Daily Value *
Total Carbohydrate 15g 5%
Dietary Fiber 4g 14%
Total Sugars 4g
Protein 4g 8%
Total Fat 7g 9%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Vitamin A 151µg
Vitamin C 37mg 41%
Vitamin D 0µg
Vitamin E 2mg 11%
Folate 51µg
Vitamin K 51µg
Sodium 157mg 7%
Calcium 60mg 5%
Iron 2mg 9%
Magnesium 37mg 9%
Potassium 335mg 7%
Zinc 0mg 4%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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