Goatland Eatery
Three-Bean Salad
Kidney beans, chickpeas and cannellini beans tossed with cucumber, red onion and cilantro in a simple lemon and red-wine-vinegar dressing.
- Prep
- 15 min
- Cook
- 0 min
- Total
- 35 min
- Serving Size
- 1 cup
- Calories
- ~175 per 1 cup
Ingredients
Salad
- 1 15-oz can kidney beans drained and rinsed
- 1 15-oz can chickpeas or garbanzo beans drained and rinsed
- 1 15-oz can cannellini beans drained and rinsed
- 1 large cucumber chopped into bite-size pieces
- ¼ medium red onion finely diced or thinly sliced
- ¼ cup fresh cilantro chopped
Dressing
- 1 lemon juiced
- 2 tbsp red wine vinegar
- 1 tbsp extra-virgin olive oil
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- Prep the beans Drain and rinse 1 15-oz can kidney beans, 1 15-oz can chickpeas, and 1 15-oz can cannellini beans. Drain them well after rinsing, then add all three beans to a large bowl.
- Prep the vegetables Chop 1 large cucumber into bite-size pieces. Finely dice or thinly slice ¼ medium red onion, then chop ¼ cup fresh cilantro. Add everything to the bowl with the beans.
- Make the dressing In a small bowl or measuring cup, combine the juice of 1 lemon, 2 tbsp red wine vinegar, 1 tbsp extra-virgin olive oil, ½ tsp salt, and ¼ tsp black pepper. Whisk or stir until combined.
- Toss Pour the dressing over the beans and vegetables. Toss thoroughly until everything is evenly coated.
- Let it sit Let the salad rest in the refrigerator for at least 20 to 30 minutes before serving if time allows. Toss again before serving. It can also be made ahead and refrigerated for meals later in the week.
Nutrition
Estimated per 1 measured cup, based on an estimated finished yield of about 7 cups.
- Calories
- ~175
- Total Fat
- ~3.5 g
- Saturated Fat
- ~0.5 g
- Trans Fat
- 0 g
- Cholesterol
- 0 mg
- Sodium
- ~240 mg
- Total Carbohydrates
- ~28 g
- Dietary Fiber
- ~7 g
- Total Sugars
- ~3 g
- Added Sugars
- 0 g
- Protein
- ~9 g
Nutrition Assumptions
- Serving size: 1 measured cup.
- Finished yield is estimated at about 7 cups from 3 drained 15-oz cans of beans, 1 large cucumber, ¼ medium red onion, ¼ cup cilantro, and the dressing.
- Bean estimates use representative drained and rinsed canned kidney beans, chickpeas, and cannellini beans. Can size, drained weight, and brand will change the final numbers.
- Dressing estimate includes juice of 1 lemon, 2 tbsp red wine vinegar, 1 tbsp extra-virgin olive oil, ½ tsp salt, and ¼ tsp black pepper.
- Sodium is estimated because canned bean sodium varies substantially by brand and rinsing. The added salt contributes about 1,150 mg sodium to the full recipe before dividing by serving size.
- No added sugar is used.
A Note From the Kitchen
This is one of those sides that makes eating better during the week easier. Make one bowl, put it in the refrigerator, and there is already something ready to go next to chicken, shrimp, burgers, ground turkey, or whatever else we are making.
The lemon and red wine vinegar keep it bright and fresh without needing a heavy dressing.