Have you ever tried Three Bean Salad before? If your answer to this question is “no”, you will have the best with this special recipe we will give you now.
Three Bean Salad Recipe
This salad, which has a very low fat content, contains Mexican beans, dried white beans, and kidney beans. Then we will prepare a very delicious dressing.
Finally, the chickpeas will come and then one of the highest protein salads will be ready for you.
We’ll go through the step-by-step recipe and tell you how to prepare it, along with all the tips and tricks.
Low-Fat Three Bean Salad Recipe
Ingredients
Ingredients
- 1 cup dried white beans cooked
- 1 cup kidney beans cooked
- 1 cup Mexican beans cooked
- 1 1/2 tbsp. corn boiled
- 2 tbsp. chickpea cooked
- 1 medium red onion chopped
- 1 cup parsley chopped
Dressing
- 2 tbsp. full lemon juice
- 1 tbsp. olive oil
- 1 tbsp. pomegranate molasses
- Salt to taste
Instructions
- Before you start, the first piece of advice is to pre-boil all beans and chickpeas or buy pre-boiled ones. This will save you time.
- If you will use raw beans, boil them for 30 minutes, strain the water, and keep it aside until they cool.
- To continue preparation, chop the red onion coarsely. Transfer it to a large salad plate. Sprinkle some salt or sumac on the onion and rub it together.
- Squeeze the juice of the lemon into another large bowl, add pomegranate molasses, salt, and olive oil to the lemon juice, and mix well. Add Mexican beans, dried white beans, kidney beans, and chickpeas to the dressing and mix gently.
- Chop the parsley coarsely. Add the chopped parsley to the onions. Then, add all the ingredients you combined with the dressing to the onion.
- Mix gently once more. Finally, sprinkle boiled corn, and that’s it.
Video
Notes
Nutrition
Who Should Eat Three Bean Salads at Least Once a Week?
Aside from those who want to try a different and delicious recipe, this salad is actually a huge must for some of us. So why?
Vegans, vegetarians, those with cholesterol or those who eat small amounts of meat should make this recipe at least once a week. You can think of the tree bean salad as a big protein package.
This makes it a great dish for those with cholesterol, as it provides you with the protein you need while also having lots of legumes and less fat.(1)
In short, we recommend this salad at least once a week for those who want to control their weight, those with cholesterol, those who consume little meat, those who do not consume meat at all, those who want to protect their heart health, those who want to regulate their blood glucose levels, and those who want to increase their fiber consumption.
However, since everybody is different, if you have a serious illness, it is still a good idea to consult a nutritionist before making a major change in your diet.
