🫘 Three-Bean Salad
This Three-Bean Salad is ready in 15 minutes. Chickpeas, black beans, and white beans get tossed with cucumber, red pepper, onion, herbs, and a lemon-olive oil dressing. It is crunchy, colorful, and sturdy enough for lunch tomorrow.
I love how little there is to cook. Rinse the beans, chop the vegetables, and dress the bowl. That extra squeeze of citrus is not optional. 🌿
Jump to Recipe ↓ 🫘
Why You’ll Love This Salad 🌿
- 🫘 Ready in 15 minutes
- 🥒 Crunchy cucumber and pepper
- 🍋 Lemon or lime dressing
- 🫒 Extra-virgin olive oil
- 🌿 Plenty of fresh herbs
- 🥡 Holds up in the fridge
- 🍽️ Anti-inflammatory Mediterranean side or lunch
Why This Salad Fits an Anti-Inflammatory Mediterranean Plate
Beans are a Mediterranean staple. Three kinds give you fiber, plant protein, and color in one bowl. Extra-virgin olive oil, citrus, onion, and herbs do the flavor work instead of a sweet bottled dressing. Cucumber and red pepper keep it fresh.
Rinse the beans well so the salad does not taste like the can. Dress it, then let it sit 10 minutes if you can — the beans drink the oil and lemon.
Frequently Asked Questions ❓
Which three beans should I use? 🫘
Chickpeas, black beans, and cannellini match the photo. Kidney beans can stand in for black beans if that is what you have.
Lemon or lime? 🍋
Either works. The photo has a lime wedge. Lemon tastes more classic Mediterranean. Use what is on the counter.
Can I add cheese or chicken? 🧀
Yes. Crumbled feta or leftover grilled chicken turns this into a full plate. The photo version is the bean bowl on its own.
How long does it keep? 🥡
3 days in the fridge. The vegetables stay crisp if you do not overdress it. Stir before serving and add a squeeze of citrus if it tastes flat.
🫘 Three-Bean Salad
Ingredients 🛒
For the Salad
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 cup cucumber, diced
- 1 red bell pepper, diced
- ⅓ cup red onion, finely diced
- ⅓ cup fresh parsley or cilantro, chopped
For the Dressing
- ¼ cup extra-virgin olive oil
- 3 tablespoons fresh lemon or lime juice
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- ½ teaspoon sea salt
- ½ teaspoon black pepper
Instructions 👩🍳
- Rinse and drain all three beans. Shake off extra water so the dressing clings.
- Add the beans, cucumber, red pepper, onion, and herbs to a large bowl.
- Whisk the olive oil, lemon or lime juice, garlic, oregano, salt, and black pepper until the dressing looks glossy.
- Pour the dressing over the salad and toss gently.
- Taste and add more citrus or salt if needed. Serve right away, or let it sit 10 minutes. Finish with a lime wedge and more black pepper.
Nutrition
| Nutrient | Per serving (1/6) |
|---|---|
| Calories | 230 |
| Protein | 10g |
| Net carbohydrates | 20g |
| Total carbohydrates | 28g |
| Fiber | 8g |
| Total fat | 10g |
| Sodium | 320mg |
Estimates based on three canned beans, vegetables, and extra-virgin olive oil. Exact numbers vary with bean brands and how much dressing you use.
Notes & Tips 💡
- Rinse the beans until the water runs clear. That one step makes the salad taste fresher.
- Extra-virgin olive oil is the dressing. Use one you like the taste of.
- If the onion is sharp, rinse the diced pieces under cold water and pat dry.
- This salad likes a rest. Ten minutes on the counter is enough.
- Keep a lime wedge on the plate like the photo and squeeze it over each serving.
This Three-Bean Salad is crunchy, herby, and done in 15 minutes. A simple bowl built on beans, olive oil, and citrus. 🫘🍋
If you make it, I’d love to hear how it turned out — leave a comment or tag me!
