Vegan 3 Bean Salad

Vegan 3 Bean Salad
Kaleigh McMordie, MCN, RDN

Nutrition Highlights (per serving)

Calories 139
Fat 8g
Carbs 12g
Protein 5g
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Nutrition Facts
Servings: 4 (1 cup each)
Amount per serving  
Calories 139
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 76mg 3%
Total Carbohydrate 12g 4%
Dietary Fiber 5g 18%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 5g  
Vitamin D 0mcg 0%
Calcium 52mg 4%
Iron 2mg 11%
Potassium 364mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 10 min
Prep 10 min, Cook 0 min
Servings 4 (1 cup each)

Go meatless for lunch with this vegan three bean salad. Pulses like beans, chickpeas, and lentils are powerhouses when it comes to nutrition. Not only are they full of fiber and plant-based protein to keep you full and satisfied, but they're also good sources of iron, potassium, folate, and antioxidants. This bean salad has three types of beans, so you get a variety of nutrients.

This vegan bean salad is so easy to make and holds up well in the refrigerator, so you can make it ahead of time for a week of heart-healthy lunches. Eat it a variety of ways, from topping your salad, to making it into a wrap, to scooping it up with your favorite whole grain crackers. The possibilities for this delicious salad are endless.

Ingredients

  • 1/2 cup frozen shelled edamame
  • 1/2 cup canned low sodium black beans, drained and rinsed
  • 1/2 cup canned low sodium chickpeas, drained and rinsed
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup red or orange bell pepper, diced
  • 1/2 cup celery, diced
  • 2 green onions, chopped
  • 1/3 cup fresh parsley, chopped
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • Pinch garlic powder
  • Freshly cracked black pepper, to taste

Preparation

  1. Add edamame to a microwave safe bowl. Cover with water and microwave 30 seconds to one minute or until cooked. Drain.
  2. In a large bowl, combine edamame, black beans, chickpeas, tomatoes, bell pepper, celery, onions, and parsley.
  3. In a small bowl, whisk together oil, vinegar, garlic, and pepper. Pour over bean mixture and gently stir to coat.
  4. Store in the refrigerator, covered, until ready to serve.

Ingredient Variations and Substitutions

Substitute any of the bean varieties for another pulse, such as cooked lentils, canned kidney beans, or white beans.

Apple cider vinegar may be used in place of red wine vinegar, if necessary.

Cooking and Serving Tips

This salad may be made up to five days in advance. Store in an airtight container in the refrigerator. 

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