Mediterranean 3 Bean Salad

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Description
A bean salad is a great side to a meal, or a dip for chips and vegetables. It's simple, healthy, and requires no cooking. Just chopping and draining, and prepare a salad dressing. You can also check out any of my other salad recipes or salad dressings
Time
Prep Time:
15 minutes

Total Time:
15 minutes
Cost
Total Cost:

Cost per Serving:
$1.00
Ingredients
Serving(s)
Salad
  • 1 medium Onion
  • 15.5 oz can Chickpeas, drained and rinsed
  • 15.5 oz can Kidney beans, drained and rinsed
  • 15.5 oz can Black beans, drained and rinsed
  • 3 medium Tomato
  • 1 medium Bell pepper
  • 1/3 cup Feta cheese
Dressing
  • 2 tbsp Extra virgin olive oil
  • 2 tbsp Lemon juice
  • 1 tbsp Balsamic vinegar
  • 1 tbsp Apple cider vinegar
  • 1 tbsp Dijon mustard
  • 1 tbsp Minced garlic
  • 1 tbsp Basil, dried
  • 1 tbsp Thyme, dried
  • 1/2 tsp Black pepper, ground
  • 1/4 tsp Salt
Instructions
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  1. Finely dice your onion, and add to a bowl with cold water. Let the onion soak for 5-10 minutes as you prepare everything else. This removes some of the harsh flavors of the raw onion
  2. Drain and rinse your cans of beans, and add to a large bowl
  3. Finely dice the pepper and tomatoes, and add to the bowl with the beans. Drain your onion, and add that as well. Crumble the feta on top
  4. In a large glass, mix together the dressing ingredients - olive oil, lemon, balsamic vinegar apple cider vinegar, mustard, minced garlic, basil, thyme, black pepper, and salt
    1. Pour the dressing over the salad, mix, and serve
    Notes
    1. Here I'm using a 15.5 oz can each of chickpeas, black beans, and light red kidney beans, but any other bean will work as well
    Nutrition Facts
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    Calories: 265
    ------------------------------------------
    Total Fat: 9.2g (12 %)
    Saturated Fat: 2.1g (10 %)
    Polyunsaturated Fat: 1.3g
    Monounsaturated Fat: 4.4g
    Cholesterol: 7mg (2 %)
    Sodium: 541mg (24 %)
    Total Carbohydrate: 35.7g (13 %)
    Fiber: 9.5g (34 %)
    Net Carbs: 26.2g
    Total Sugar: 7.2g
    Protein: 12.1g (24 %)
    ------------------------------------------
    Vitamin B12: 0.14mcg (6 %)
    Vitamin D: 0.03mcg (0 %)
    ------------------------------------------
    Calcium: 149mg (11 %)
    Iron: 3.09mg (17 %)
    Magnesium: 57mg (13 %)
    Potassium: 531mg (11 %)
    ------------------------------------------

    Sources of Inspiration
    https://healthyfitnessmeals.com/easy-three-beans-salad-recipe/#recipe


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