Mediterranean 3 Bean Salad

Name: Mediterranean 3 Bean Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 small onion, finely chopped; 15.5 oz can garbanzo beans, drained and rinsed; 15.5 oz can black beans, drained and rinsed; 15.5 oz can red kidney beans, drained and rinsed; 3 Roma tomatoes, fine dice; 1 bell pepper, finely chopped; 1/2 cup (56 g) crumbled feta cheese; 2 tbsp (30 g) olive oil; 2 tbsp (30 g) lemon juice; 1 tbsp (15 g) balsamic vinegar; 1 tbsp (15 g) apple cider vinegar; 1 tbsp (15 g) Dijon mustard; 1 tbsp (15 g) minced garlic; 1 tbsp dried basil; 1 tbsp dried thyme; 1/2 tsp black pepper; 1/4 tsp salt

5 steps

Prep:15min

A bean salad is a great side to a meal, or a dip for chips and vegetables. It's simple, healthy, and requires no cooking. Just chopping and draining

Updated at: Sat, 24 Feb 2024 22:10:35 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories269.1 kcal (13%)

Total Fat9.4 g (13%)

Carbs33.5 g (13%)

Sugars6.3 g (7%)

Protein12.5 g (25%)

Sodium627.4 mg (31%)

Fiber10.2 g (36%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

Salad

1onion

small, finely chopped

15.5 ozcan garbanzo beans

drained and rinsed

15.5 ozcan black beans

drained and rinsed

15.5 ozcan red kidney beans

Dressing

30golive oil

30glemon juice

15gbalsamic vinegar

15gapple cider vinegar

15gdijon mustard

15gminced garlic

1 Tbspdried basil

1 Tbspdried thyme

½ tspblack pepper

¼ tspsalt

Instructions

Step 1

Finely dice your onion, and add to a bowl with cold water. Let the onion soak for 5-10 minutes as you prepare everything else. This removes some of the harsh flavors of the raw onion

onion1

Step 2

Drain and rinse your cans of beans, and add to a large bowl. Here I'm using a 15.5 oz can each of chickpeas, black beans, and light red kidney beans, but any other bean will work as well

can garbanzo beans15.5 oz

can black beans15.5 oz

can red kidney beans15.5 oz

Step 3

Finely dice the pepper and tomatoes, and add to the bowl with the beans. Drain your onion, and add that as well. Crumble the feta on top

Roma tomatoes3

bell pepper1

feta cheese½ cup

Step 4

In a large glass, mix together the dressing ingredients - olive oil, lemon, balsamic vinegar apple cider vinegar, mustard, minced garlic, basil, thyme, pepper, and salt