Description
Mexican three bean salad brings zesty flavors to summer gatherings. Fresh cilantro and lime juice create a quick, protein-packed side dish packed with colorful beans and crisp vegetables.
Ingredients
Scale
Beans
- 200 grams (7 ounces) fresh green beans, ends trimmed
- 1 can (14 ounces/400 milliliters) kidney beans, drained and rinsed
- 1 can (14 ounces/400 milliliters) chickpeas, drained and rinsed
Fresh Ingredients
- 1/3 cup red onion, thinly sliced
- 1/4 cup fresh parsley, tightly packed and chopped
- 1 handful fresh basil leaves (optional)
Dressing
- 1/4 cup apple cider vinegar
- 1/4 cup balsamic vinegar
- 1/4 cup avocado oil
- 1 tablespoon Dijon mustard
- 2 tablespoons agave nectar
- 1/2 teaspoon fine sea salt
Instructions
- Prepare a pot of boiling water and create an ice bath simultaneously. Submerge green beans in rapidly boiling water for precisely 3 minutes until they reach crisp-tender texture.
- Immediately transfer green beans to ice water, stopping the cooking process and preserving their vibrant emerald hue. Thoroughly drain and pat beans dry with paper towels.
- Chop blanched green beans into uniform bite-sized segments and transfer to a spacious mixing vessel. Add drained and rinsed kidney beans and chickpeas to the container.
- Incorporate thinly sliced red onion and freshly chopped parsley into the bean mixture, creating a colorful medley of textures and flavors.
- Craft the dressing by whisking apple cider vinegar, balsamic vinegar, avocado oil, Dijon mustard, agave, and sea salt in a separate small bowl until ingredients emulsify smoothly.
- Gently cascade dressing over bean mixture, ensuring each ingredient receives an even coating. Delicately toss to distribute flavors uniformly.
- Refrigerate salad for 1-2 hours, allowing ingredients to marinate and develop a harmonious taste profile. Optional: Garnish with fresh basil leaves before serving for an aromatic finish.
Notes
- Blanching Technique Ensures crisp, vibrant green beans by quickly cooking and immediately cooling them to preserve color and texture.
- Bean Variety Mix different beans for diverse nutrients, colors, and exciting flavor profiles that keep the salad interesting and nutritionally balanced.
- Marinating Magic Letting the salad chill allows vinaigrette to penetrate beans, intensifying taste and creating a more harmonious blend of flavors.
- Dietary Flexibility Easily adapt the recipe by substituting ingredients: use white wine vinegar instead of apple cider, swap agave with honey, or add roasted nuts for extra crunch and protein.
- Prep Time: 20 minutes
- Cook Time: 3 minutes
- Category: Lunch, Snacks, Appetizer
- Method: Boiling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 200
- Sugar: 3g
- Sodium: 300mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg