Three Bean Salad is a healthy lunch that won’t leave you wanting more. It’s filling, tasty, and lasts well in your lunchbox. Find the recipe below.
Healthy body, healthy mind
How many times have you heard the saying never trust a skinny chef – well the same can probably be said for food bloggers! We aren’t the skinniest of people but that’s no surprise considering we eat 3 meals a day and then spend the rest of our time either thinking about, testing, or researching food. Foods on our hips as much as it’s on or minds.
That being said I’m trying my best to cut back on naughty make and bakes so for every indulgent recipe I share I’m going to try and share a healthy one too!
As well as cutting back on calories I’m also going to be scaling back the number of recipes I post a week. Since the New Year I had been posting regularly on a Sunday and Wednesday but with work keeping me super busy (and my waistline needing a break) I’ll be taking it back to just one post on a Sunday from now on. But back to the recipe…
Full of beans (and flavour)
Luckily, cutting back on calories doesn’t mean you have to cut back on flavour, particularly at lunchtime. I’ve already shared with you my Pistachio and Pomegranate Tabbouleh – today I’m sharing a salad recipe that is just as tasty but with less greens and more beans – it’s my quick and easy three bean salad. You can literally throw this together in minutes and it will last in the fridge for up to a week.
In fact, this is one of those recipes that actually tastes BETTER the longer you leave the flavours to sit and meld, so I highly recommend making a huge batch on a Sunday evening and tucking into it at lunchtimes throughout the working week.
Three bean salad is great on its own. The beans mean its super filling and won’t leave you craving snacks later in the afternoon. That being said, it’s such a versatile recipe that it also works well served up at BBQ’s, buffets, or as part of a mezze platter with hummus, pitta and falafel. I particularly love this recipe with a BBQ’d tuna steak!
So what goes in to a three bean salad? Well first of all there’s three different types of bean! My favourite are kidney beans, black eyed beans and rosecco beans but you can choose any combination you like! Just make sure you buy the ready cooked, tinned varieties which doesn’t require any effort on your part.
On top of the bean base I add, diced red pepper, cucumber, cherry tomatoes, spring onions, parsley, mint, red chilli and sweetcorn. The dressing is a simple combination of olive oil, lemon juice plenty of pepper and salt.
Beyond a little bit of dicing, this salad is so simple to put together and easily scaled up meaning there is no excuse not to pack a healthy lunch every day of the week. I don’t exaggerate when I say that we have a caterer’s size container of this stuff in our fridge at all times!
Three Bean Salad – The Recipe
- 240g kidney beans (drained weight)
- 240g rosecoco beans (drained weight)
- 240g black eyed beans (drained weight)
- 150g sweetcorn
- 10 cherry tomatoes
- 1 red pepper
- Half a medium cucumber
- 5 spring onions
- 1 small bunch parsley
- Juice of 2 lemons
- 100ml olive oil
- Salt and pepper
- Add the drained beans and sweetcorn to a large bowl.
- Diced the tomatoes, red pepper, cucumber and spring onions and add to the bean mix.
- Scrunch the parsley together and shred before adding to the rest of the salad.
- Squeeze over the lemon juice, drizzle with olive oil and season.
- Give the whole salad a stir and let sit for at least 10 minutes at room temperature before serving.
Tastes best served at room temperature. Lasts for up to a week in an airtight container in the fridge.
See, I told you it was easy! Whether you’re trying to make your weekday lunches a bit healthier or planning a last minute BBQ because the sun is shining, make sure you whip up this simple Three Bean Salad!
Have your say!
Tell me in the comments below. What would you serve this salad with?