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A quintessential American potluck favorite! This vibrant salad combines crisp green beans, hearty kidney beans, and creamy chickpeas in a perfectly balanced sweet and tangy vinaigrette. It's incredibly simple to prepare and an ideal make-ahead side dish for picnics, barbecues, or light lunches.
For 6 servings
Prepare the beans and onion. In a large mixing bowl, combine the drained and rinsed green beans, kidney beans, and chickpeas. Add the finely chopped red onion and gently toss to mix. Set aside.
Make the vinaigrette. In a separate small bowl or a mason jar with a tight-fitting lid, combine the apple cider vinegar, granulated sugar, vegetable oil, salt, and freshly ground black pepper.
Whisk or shake the dressing vigorously for about 30-60 seconds until the sugar has completely dissolved and the mixture is well emulsified.
Combine and marinate. Pour the prepared vinaigrette over the bean mixture in the large bowl. Toss gently but thoroughly to ensure all the beans are evenly coated.
Cover the bowl with plastic wrap or a lid and refrigerate for at least 1 hour to allow the flavors to meld. For best results, let it marinate for 4 hours or even overnight.
Before serving, give the salad a final gentle stir. Serve chilled or at room temperature.
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A quintessential American potluck favorite! This vibrant salad combines crisp green beans, hearty kidney beans, and creamy chickpeas in a perfectly balanced sweet and tangy vinaigrette. It's incredibly simple to prepare and an ideal make-ahead side dish for picnics, barbecues, or light lunches.
This american recipe takes 75 minutes to prepare and yields 6 servings. At 319.38 calories per serving with 11.09g of protein, it's a beginner-friendly recipe perfect for side or lunch or snack.
Feel free to substitute any of the beans with others you have on hand. Black beans, pinto beans, or cannellini beans are all excellent choices.
For a lower-sugar version, replace the granulated sugar with 2-3 tablespoons of maple syrup, honey, or a sugar substitute like stevia to taste.
Incorporate more vegetables for extra crunch and nutrients. Finely chopped celery, bell peppers (any color), or corn kernels are great additions.
Add fresh herbs like dill, parsley, or cilantro to the salad just before serving for a brighter, fresher flavor profile.
Beans are loaded with dietary fiber, which is crucial for digestive health, helps maintain stable blood sugar levels, and promotes a feeling of fullness, aiding in weight management.
This salad provides a significant amount of plant-based protein, which is essential for muscle repair, immune function, and overall body maintenance, making it a great option for vegetarians and vegans.
The combination of beans offers a variety of essential vitamins and minerals, including folate, iron, magnesium, and potassium, which support heart health, energy production, and more.
Yes, it can be very healthy. It's packed with plant-based protein, fiber, and essential nutrients from the beans. The main health considerations are the sodium from canned beans (which can be reduced by rinsing) and the sugar in the dressing. You can control the sugar content by making the dressing at home.
A one-cup serving of this Three Bean Salad contains approximately 250-300 calories, depending on the exact ingredients used. Most of the calories come from the oil and sugar in the dressing.
Absolutely! If using fresh green beans, trim them and blanch them in boiling water for 2-3 minutes, then immediately transfer to an ice bath to stop the cooking process. This will ensure they are tender-crisp. Thaw frozen green beans before using.
Store the Three Bean Salad in an airtight container in the refrigerator for up to 5 days. The flavors will continue to develop, and it often tastes even better on the second or third day.
Yes, you can omit the sugar for a more savory salad, or replace it with a natural sweetener like maple syrup, agave nectar, or a sugar substitute like stevia. Adjust the amount to your desired level of sweetness.
This salad is very versatile. You can substitute with almost any canned bean. Black beans, pinto beans, cannellini beans, or even black-eyed peas work wonderfully.