Healthy Three Bean Salad Recipe
created by
Utkarsh K. 10/11/2024
"Not an ideal plan but something clean and nutritious post gym. Four bean salad and an avacado maki."
"Good job Utkarsh! Your post-gym meal choice of a four bean salad and avocado maki is a great way to refuel. Its fantastic to see you incorporating nutritious foods into your routine. Remember its not just about hitting targets but also about enjoying the process and the meals. Your creativity in meal planning is truly commendable. Great call with sharing your journey with a friend as well. Thanks for the updates lets keep it up!"
See commentsIngredients
- 1 cup black beans, rinsed and drained
- 1 cup kidney beans, rinsed and drained
- 1 cup chickpeas, rinsed and drained
- 1 cup corn, fresh or frozen
- 1 cup green beans, trimmed and chopped
- 1 avocado, diced
- 2 cups spinach, chopped
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- In a large bowl, combine black beans, kidney beans, chickpeas, corn, green beans, and spinach. (5 minutes)
- Add diced avocado, red onion, and cilantro to the bowl. (3 minutes)
- In a small bowl, whisk together lime juice, olive oil, salt, and pepper. (2 minutes)
- Pour the dressing over the salad and toss gently to combine. (2 minutes)
- Serve immediately or refrigerate for 30 minutes to let the flavors meld. (30 minutes)
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 15g |
| Carbohydrates | 40g |
| Fiber | 12g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Three Bean Salad is rich in plant-based proteins and fiber, making it an excellent choice for weight loss and overall health. The beans provide essential nutrients and help keep you full longer, while the spinach adds vitamins and minerals. This dish fits well into Mediterranean and plant-based diets, promoting heart health and weight management. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with grilled chicken or fish for added protein.
- Serve with a side of whole-grain bread for a complete meal.
- Enjoy with a glass of infused water or herbal tea.
Recipe Variations and Adjustments
original 3 bean salad recipe
Use only black beans, kidney beans, and chickpeas, omitting corn and green beans.
kidney bean salad recipe
Focus on kidney beans, adding diced cucumbers and a balsamic vinaigrette.
5 bean salad recipe
Add two more beans, such as navy beans and cannellini beans, for extra variety.
black bean and corn salad recipe
Emphasize black beans and corn, adding diced bell peppers and a cilantro-lime dressing.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, you can prepare the salad a day in advance. Just add the avocado right before serving to keep it fresh.
Is this salad suitable for meal prep?
Absolutely! Store it in airtight containers for up to 3 days.
Can I add more vegetables to this salad?
Yes, feel free to add any vegetables you enjoy, such as bell peppers or carrots.
How can I make this salad spicier?
Add diced jalapeños or a sprinkle of cayenne pepper for some heat.
What can I serve with this salad?
It pairs well with grilled meats, whole-grain bread, or a light soup.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Three Bean Salad for its vibrant flavors and nutritional benefits. Packed with protein and fiber, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it's quick to prepare, making it perfect for busy days or travel. Enjoy the zesty vinaigrette that adds a delightful twist, ensuring that healthy eating never feels boring. This salad is not just a meal; it's a celebration of wholesome ingredients that nourish your body and support your wellness journey.
Recipe created by Fitmate Coach; inspired by Utkarsh K.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Not an ideal plan but something clean and nutritious post gym. Four bean salad and an avacado maki."
"Good job Utkarsh! Your post-gym meal choice of a four bean salad and avocado maki is a great way to refuel. Its fantastic to see you incorporating nutritious foods into your routine. Remember its not just about hitting targets but also about enjoying the process and the meals. Your creativity in meal planning is truly commendable. Great call with sharing your journey with a friend as well. Thanks for the updates lets keep it up!"