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Simple and Delicious Three Bean Salad

This three bean salad is easy and delicious, especially when you’re low on time and need something to keep you energized. Sometimes the easiest things in the kitchen are the tastiest!

This three bean salad features chickpeas, kidney beans and green beans. The crunch in the green beans and the creaminess from the feta make this salad spoon-licking good and easy to make any time of the day. Pair with your favorite protein at dinner, have it for a snack or eat it for breakfast! It goes well with every meal.

This recipe is rich in fiber and is a wonderful addition to incorporate into your day when you’re looking to increase fiber in your diet. With that said, remember to add fiber slowly (5g or less at a time) into your diet. This will help your body get used to the bulk and decrease the possibility of gastrointestinal upset.

Garlic is a hidden star in this recipe. Garlic is well-known for its antimicrobial and antifungal properties, thanks to allicin (an organosulfur compound). Research suggests allicin may be helpful in preventing colds, viruses, bacterial infections, Candida yeast and more. “It has been documented that garlic exerts a differential inhibition between beneficial intestinal microflora and potentially harmful enterobacteria” (Ress et al., 1993). For more information on how garlic may play a positive role in therapeutic properties, check out the peer-reviewed article below!

Read the Article
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Three Bean Salad

prep time: 10 Mcook time: total time: 10 M

Ingredients:

  • 1, 15.5 oz can chickpeas 
  • 1, 15.5 oz can kidney beans
  • 1 bag green beans (12 oz)
  • 1/2 cup buckwheat, cooked
  • 3-4 oz feta, cubed 
  • 2 cloves garlic, minced
  • 1 tablespoon fresh dill
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon black pepper
  • Dash of salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder 
  • Dash of hot sauce (optional)

Instructions:

  1. Cook buckwheat according to package instructions.  
  2. While the buckwheat is cooking, place the chickpeas and kidney beans in a fine mesh strainer. Drain and rinse the beans and place in a large bowl. 
  3. Add the cooked buckwheat and mix well.
  4. While the bean and buckwheat mixture is cooling, add the green beans to a pot of boiling water and cook until tender. 
  5. Drain the green beans and cut into bite size pieces. Add to the mixture and stir. 
  6. Add the olive oil, salt, pepper, garlic powder and onion powder. Mix well.  
  7. Mince the garlic cloves, add to the mixture and stir. 
  8. When the mixture is cool, dice the feta and add. 
  9. Mince 1 tablespoon of fresh dill and add. 
  10. Mix the salad gently and add a dash of hot sauce (optional). Add additional seasonings if needed. 
  11. Enjoy! 
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