Healthy bean salads—including classic 3-bean salad
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Yes, pasta salads are filling and certainly expected side dishes at a BBQ, but these bean salads are just as good and more filling because they contain lots of fiber.
And they’re are more nutritious. So, these bean salads are a healthy alternative to pasta salads.
The calories in these bean salads are also “better” calories because they are metabolized differently. They will take longer to metabolize and don’t raise your blood glucose levels as fast as pasta.
Canned beans are relatively inexpensive, and you get much more nutrition than spending the same amount on a box of pasta.
Why are beans nutritious?
Beans are a protein source without cholesterol and loaded with minerals.
Find Your Easy tip: Look for canned beans with no added sodium, rinse them anyway, or cook your own dried beans to keep sodium levels low.
Nutrition in chickpeas, AKA garbanzo beans
Chickpeas do not contain methionine, an amino acid that’s essential to human processes. You can get that from quinoa or animal proteins.
Chickpeas have only 269 calories a cup, and these percentages of the recommended daily values:
- 64% of copper
- 26% of iron
- 23% of zinc
- 22% of phosphorus
- 19% of magnesium
- 11% of selenium
- 10% of potassium
- 16% of thiamine
- 13% of vitamin B6
Beans also have a lower glycemic index than other carbohydrate-laden foods, meaning that they don’t rapidly increase blood glucose levels. That’s another benefit of the fiber contained in beans—it helps to increase glucose steadily instead of rapidly.
Nutrition in black beans
Black beans have all the same plant protein and fiber benefits, with 120 calories a ½ cup, no fat or cholesterol, and contains:
- 6-8 grams of fiber
- 17% of the daily value of iron
- 3 % of the daily value of calcium
Black beans also contain vitamin A, vitamin C, magnesium, potassium, folate, and 8 grams of protein.
Nutrition in kidney beans
Although red beans have no vitamin C or A, they are high in protein, at 15 g per cup, contain zero fat, and are a good source of fiber, calcium, iron, and potassium.
Beans are a good source of fiber
Fiber in beans is a double-edged sword. Dietary fiber can help to reduce cholesterol in the body.
The fiber contained in beans helps to lower cholesterol, and beans actually contain no cholesterol themselves.
Just 25-35 grams of fiber a day can lower cholesterol, and one cup of chickpeas contains 12.5 grams of fiber. That’s half of what you need daily to help lower cholesterol!
Fiber also helps to fill you up faster and makes you feel more satisfied after eating than foods low in fiber, like processed foods. Feeling full helps you keep you from snacking and overeating.
And beans are ZERO POINTs on Weight Watchers!
Beans are a source of resistant starch
This benefit might not be on your radar—but you’ve probably heard of probiotics. Maybe you’ve even heard of prebiotics.
Prebiotics feed probiotics, the good bacteria in your gut. I can’t stress the importance of gut health. I’ve written a whole blog post on it. Just know that beans can help with your overall gut health—and that’s hugely important.
How to store bean salad
These bean salads are stored easily in the refrigerator. I like to add a tight-fitting lid, then simply turn the bowl upside down before I’m ready to serve the salad.
This re-distributes any dressing that has settled to the bottom. A quick and gentle stir, and the salad is ready to serve.
How long will bean salads last?
Bean salads hold up better than salads made mostly of greens that have been dressed. Beans are sturdy and will soak up the flavors (and any liquid) in the salad over time.
That said, they are fine for a couple of days in the refrigerator, and the flavors will just develop more.
Can I freeze bean salad?
I have to admit that I’ve never tried this. Any leftover bean salad is served as a side the next day, eaten at lunch, or for a filling snack.
Since beans freeze well, it’s certainly worth a try to freeze bean salad. There will be no danger in trying—the issue is whether the texture and flavor are preserved through freezing and thawing.
However, I have some cautions.
- The texture of the salad will be different after thawing if it contains fresh ingredients like tomatoes or greens.
- The texture of some vegetables, like green beans and greens, is best maintained by blanching and flash-freezing.
That said if you want to try to freeze bean salad, freeze a small amount first, thaw it in the refrigerator, and do a taste test.
Four bean salads your family will love
Try these at your next BBQ or family dinner. My bet is that no one will miss the pasta salad swimming in mayo.
I always, always rinse and drain my beans before I use them, whether they’re for a bean salad or I’m adding them to chili.
I’m not sure what that goo is that they’re in, and I want the dressing and other flavors I add to shine through.
I’m also not sure how much salt that goo contains, and I don’t want that either.
3-Bean salad
This salad typically has the ingredients listed below. However, any bean, including pinto beans, chickpeas, and cannellini beans, can be used.
3-Bean salad
Ingredients
- 2 cups fresh, cooked or canned green beans,cut into 1-2” chunks
- 2 cups fresh, cooked or canned yelow wax beans, cut into 1-2” chunks
- 1 can rinsed and drained red kidney beans
- 1/2 medium red onion,thinly sliced
Dressing
- 2 cups balsamic vinegar
- 1 tsp olive oil
- 1/2 tsp dry mustard
- 1/2 tsp dry basil
- 1/2 tsp dry oregano
- 1/4 tsp salt
Instructions
- Mix salad ingredients together in a large bowl.
- Whisk dressing ingredients together in a small bowl
- Add dressing to beans and mix thoroughly.
Notes
White bean salad
This fiber-rich white bean salad packs a real flavor punch from anchovy paste. It’s a welcome change from the usual summer salads, with bright colors and bright flavors.
Fresh tomatoes and anchovy paste are the keys to this salad.
With a tube of anchovy paste, it’s fast to prepare with the ingredients you probably already have in your refrigerator.
White bean salad
Ingredients
- 3 cans cannellini or white kidney beans rinsed and drained
- 2 cups halved grape tomatoes
- 1/2 cup medium red onion
- 2 tbsp chopped parsley
Dressing
- 1/4 cup olive oil
- 3 cloves garlic, smashed
- 1 sprig fresh rosemary
- 3 anchovy filets or 3 tsp anchovy paste
- 1/4 cup grated parmesan
- fresh lemon juice
- salt and pepper
Instructions
- Heat the olive oil. Add the smashed garlic and rosemary. Cook for a few minutes to release flavors. Don't let the garlic burn. Remove garlic and rosemary and cool oil.
- Mix oil, anchovies,and parmesan by blending or whisking rapidly.
- Mix the beans,tomatoes, and onions.
- Pour dressing overbthe bean mixture.
- Squeeze in the juiceof 1/2 a lemon. Salt and pepper to taste.
- Garnish with choppedparsley.
- Let sit for at least 15 minutes for beans to absorb the dressing.
Notes
- You can chop some garlic and add it to the dressing if the garlic flavor is not strong enough.
- Garnish with chopped fresh parsley, if desired.
Chickpea and feta salad
I love the white bean salad above, but this one is a rival for my favorite.
The simple dressing on this salad makes all the difference. This is an unexpectedly delicious, simple salad.
The flavors get better if it’s stored for a couple of days…if it lasts that long.
Chickpea and feta salad
Ingredients
- 2 cups canned chickpeas, rinsed and drained
- 2 cloves garlic, finelyminced
- 2 tbsp scallions, finely sliced
- 1/2 red bell pepper diced or 1/4 cup chopped roasted redpeppers
- 12 large black pitted olives, sliced
- 1/2 cup feta cheese
Dressing
- 1 tbsp olive oil
- 3 tbsp fresh lemon juice
- black pepper to taste
Instructions
- Combine salad ingredients in a large bowl.
- Whisk dressing ingredients together in a small bowl.
- Pour dressing over chickpeas and season with pepper.
- Garnish with lemon zest.
Notes
- I use Cojita cheese in this salad instead of feta.
- This salad stores well for several days in the refrigerator. Add a little more olive oil to moisten, if necessary.
Mexican corn salad
This Mexican corn salad is so yummy I eat it using tortilla chips instead of a fork.
Bright, flavorful, and healthy, this is my particular year-round favorite. Fresh avocadoes, corn, and tomato give it especially vibrant flavors in the summer, but canned corn and beans mean that the flavors can be duplicated year-round.
Serve it with enchiladas, tostadas, quesadillas, burritos, tacos, chilis rellenos or any other Mexican dish. But it holds its own as a side for any meat or sandwich.
The flavors get better over a little time, so it makes for an impressive potluck or BBQ contribution that keeps its brilliant colors and texture well.
Mexican corn salad
Ingredients
- 2 cans corn or 2 C fresh, cooked corn removed from cob
- 2 cans black beans drained and rinsed
- 1/2 red pepper, diced
- 1/2 medium red onion, diced
- 2 cloves garlic, minced
- 1 avocado, diced
- 1 cup halved grape tomatoes
- 1/4 cup chopped cilantro
- 1/2 lime, juice only
- olive oil
- salt
Instructions
- Mix all ingredientsexcept for salt and olive oil.
- Add a drizzle ofolive oil. Mix gently.
- Salt to tast.
Notes
- Add a chopped jalapeno with or without seeds to add some heat.
- Crumbled Cotija cheese is delicious in this salad. It’s a salty cow’s milk cheese that reminds me of feta.
- Grill or roast the corn for added flavor.
- Serve as a side or with tortilla chips as an appetizer or even a meal.
Try these bean salads
These bean salads make great sides for simple meat dishes like this fast and easy garlic butter chicken or are wholesome, vegetarian lunches on their own.
New recipes are fun, and I’ll always try something new, but these bean salads are family favorites that will never get old at our house.
What’s your favorite bean salad? Leave a comment (or link) below, and it might be added to this list of healthy bean salads!
