This Three Bean Salad is one of my favorite salads to have for lunch. It is SO delicious and loaded with protein. Super easy to prepare, this salad you can make ahead of time, store it in the fridge and it’s good to go for the work week. I like to serve my salad on a bed of greens….. mixed greens, arugula or baby spinach.
We all know that beans have been proven to be one of the healthiest proteins that we can eat, right? Here are a few other benefits of adding beans, lentils and legumes of all types to your diet:
- High in fiber, folate, magnesium, iron and potassium.
- Heart healthy nutrients that help lower cholesterol, triglycerides and blood pressure.
- Can reduce the risk of heart disease, diabetes and osteoporosis.
- Because of the amount of fiber, they can be beneficial for weight loss due to the fact that you feel fuller, longer.
- Benefits those with IBS and can reduce risk of colorectal cancer.
My bean salad was inspired by a recipe that I found on a blog that I follow, My Whole Food Life. Check out this site if you haven’t already. Melissa has amazing recipes and tons of healthy, clean desserts. I’m not a baker so you won’t see a lot of sweets on my blog, but when I do make a dessert I usually get the recipe from My Whole Food Life. See Melissa’s recipe for Honey Balsamic Bean Salad here.
Hope you’ll try the recipe and experiment on your own! What other ingredients might you like in your bean salad?
|Three Bean Salad....... A Protein Packed Lunch|| |
- 1 15 oz. can of organic cannellini beans, rinsed and drained (I use Eden Organic brand of beans)
- 1 15 oz. can of organic black beans, rinsed and drained
- 1 15 oz. can of organic cut green beans, rinsed and drained
- 1 cup of organic grape tomatoes, cut in half
- 1 cup of organic red bell pepper, chopped fine
- ½ cup of organic red onion, chopped fine
- ¼ cup of organic fresh basil, chopped
- ¼ cup of white balsamic vinegar (Or regular balsamic vinegar)
- ¼ cup of organic cold pressed extra virgin olive oil
- 11/2 Tbsp. of raw honey
- 1 tsp. of Dijon mustard
- 1 tsp. of Real Salt or sea salt
- ½ tsp. of cracked black pepper
- Rinse and drain all three cans of beans and place rinsed beans in a large mixing bowl.
- Add to the bowl, halved grape tomatoes, red bell pepper and red onion.
- Chop the fresh basil and add to the bowl with the beans and vegetables.
- In a separate small bowl, pour in white balsamic vinegar, olive oil, honey and Dijon mustard. Using a whisk, mix together until dressing is well blended.
- Pour dressing over the beans and vegetables. Stir with a large spoon to coat all ingredients.
- Add salt and pepper to bowl and again, stir well.
- Serve at room temperature or chill slightly in the refrigerator and serve.
- Can store bean salad in the refrigerator in an air tight container for 4-5 days.
***Information on the benefits of beans was found on the website www.joybauer.com