Low-Fat Three Bean Salad Recipe (Protein Package)

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.

What is Three Bean Salad?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.

Three Bean Salad

Three Bean Salad Recipe

Yield: 4

Low-Fat Three Bean Salad Recipe

Three Bean Salad Recipe

As the name suggests, this salad is made with 3 different beans. It is one of the best salads ever to be prepared on warm evenings, on days when you prefer relatively lighter meals, or as a side dish alongside meat dishes.

Prep Time 5 minutes
Total Time 5 minutes



  • Dried white beans (1 cup, cooked)
  • Kidney beans (1 cup, cooked)
  • Mexican beans (1 cup, cooked)
  • Corn (1 1/2 tsp, boiled)
  • Chickpea (2 tsp, cooked)
  • Red onion (1 medium, chopped)
  • Parsley (1 cup, chopped)


  • Lemon juice (1 lemon)
  • Olive oil (1 tsp)
  • Pomegranate molasses (1 tsp)
  • Salt to taste


  1. 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.
  2. If you will use raw beans, boil them for 30 minutes, strain the water, and keep it aside until they cool.
  3. 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.
  4. 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.
  5. Chop the parsley coarsely. Add the chopped parsley to the onions. Then, add all the ingredients you combined with the dressing to the onion.
  6. Mix gently once more. Finally, sprinkle boiled corn, and that’s it.


Tip: You can consume the salad with grilled meat dishes. Make sure these meats are not marinated. (Meats marinated in tomato paste, sauced meats, and fatty meats are not good accompaniments for this salad. They also cause your cholesterol to rise.)

Recommendation: If you soak the beans the night before, they will cook faster.

Nutrition Information



Serving Size


Amount Per Serving Calories 252Total Fat 4.5gSaturated Fat 0gCholesterol 0mgSodium 525mgCarbohydrates 44.5gNet Carbohydrates 34gFiber 10gSugar 10gProtein 12.75g

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.

See Also

High Fiber Red Cabbage and Apple Salad

100 Calorie Carrot Ginger Soup Recipe (Low Fat)

Low Cholesterol Beef Orzo Recipe | One Pan

Low Cholesterol Food List | 102 Foods in PDF

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