Classic Three Bean Salad
This three bean salad is made with creamy kidney beans, chickpeas, and tender green beans marinated in a perfectly balanced maple-Dijon dressing. It's the best way to dress up canned beans.
Ingredients
Salad
- 15 ounces canned kidney beans drained and rinsed, 425g
- 15 ounces canned chickpeas (or cannellini beans) drained and rinsed, 425g
- 12 ounces cut green beans (fresh or frozen), 340g
- ½ medium red onion thinly sliced, 60g
- ¼ cup fresh parsley finely chopped, 15g
Dressing
- ¼ cup apple cider vinegar 60ml
- 2 tablespoons maple syrup 30ml
- ¼ cup extra virgin olive oil 60ml
- 2 teaspoons Dijon mustard 10g
- 1 small garlic clove finely grated or minced, 3g
- ½ teaspoon fine sea salt 3g
- ¼ teaspoon freshly ground black pepper 0.5g
Instructions
Prepare the beans
- Drain and rinse the canned beans. Drain the kidney beans and chickpeas or cannellini beans in a colander. Rinse thoroughly under cold running water, then leave them to drain while you prepare the remaining ingredients.
- Trim the green beans. If using fresh green beans, trim the ends and cut the beans into approximately 1½-inch (3.8cm) pieces.
- Blanch the green beans. Bring a medium pot of water to a boil. Add the green beans and cook for 3 to 4 minutes, until bright green and crisp-tender. They should be tender enough to eat while still having a slight bite.If using frozen green beans, there is no need to thaw them first. Bring a medium pot of water to a boil, add the frozen green beans, and cook for about 2 to 3 minutes after the water returns to a simmer, or just until heated through and tender but not overly soft. If the frozen beans are particularly thin or already quite tender, begin checking them after 1 to 2 minutes.
- Drain and rinse the green beans. Drain the cooked green beans immediately and rinse them thoroughly under very cold running water.Alternatively, transfer them to a bowl of ice water for a few minutes to stop the cooking. Drain well and allow any excess water to drip off before adding them to the salad.
Assemble and dress the salad
- Toss everything together. Add the kidney beans, chickpeas or cannellini beans, cooled green beans, sliced red onion, and chopped parsley to a large mixing bowl. Gently toss to distribute the ingredients evenly without breaking the beans.
- Make the dressing. In a small bowl or measuring jug, whisk together the apple cider vinegar and maple syrup. Add the olive oil, Dijon mustard, garlic, salt, and black pepper. Whisk until the dressing is smooth and well combined.
- Dress the salad. Pour the dressing over the bean mixture. Gently toss until all of the beans and vegetables are evenly coated.
Chill and serve
- Chill. Cover the bowl and refrigerate the salad for at least 1 hour. If possible, give it another gentle toss halfway through the chilling time so the dressing can evenly marinate the beans and vegetables.
- Serve. Give the salad a final gentle toss before serving, as some of the dressing may settle at the bottom of the bowl. Taste and add a little more salt or black pepper if needed. Serve chilled or slightly cool.
Notes
- Don't overcook the green beans. The green beans will continue to soften as they marinate, so only cook them for 3-4 minutes (fresh) or 2-3 minutes (frozen). Less if they are thin.
- Cold rinse. Rinse the beans in very cold water or plunge them in an ice bath after cooking to stop them from continuing to soften.
- Give it time. This salad needs to marinate in the dressing for at least an hour. If you can let it sit for longer (even overnight), do, so the beans really get a chance to soak in the flavours.
- Storage. Seal your fully assembled and dressed three bean salad in an airtight container and store it in the fridge for up to 4 days. Toss before serving. I wouldn’t freeze this salad. It doesn’t thaw very well.
Nutrition
Serving: 1serving | Calories: 244kcal | Carbohydrates: 30g | Protein: 9g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 597mg | Potassium: 461mg | Fiber: 9g | Sugar: 8g | Vitamin A: 614IU | Vitamin C: 12mg | Calcium: 82mg | Iron: 3mg