Three-bean salad
Kidney, white and black beans with crisp raw green beans in a tangy mustard vinaigrette. Makes 4.
- Hands-on
- 15 min
- Total time
20 min, show breakdown
- Prep 15 min
- Cook 0 min
- Clean up 5 min
- Pans
- 0
- Ingredients
- 11
- Cost/serving
- $1.68
Per serving
- Calories
- 309
- Protein
- 14 g
- Fiber
- 14 g
- Net carbs
- 27 g
- Fat
- 11 g
High in (% Daily Value per serving): Vitamin K 134%, Folate 33%, Iron 27%, Thiamin (B1) 23%, Magnesium 23%, Vitamin C 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 can canned kidney beans, drained and rinsed (240 g)
Same amount as: about 1½ cups.
1 can canned white beans, drained and rinsed (240 g)
Same amount as: about 1¼ cups.
1 can canned black beans, drained and rinsed (240 g)
Same amount as: about 1½ cups.
2 cups green beans (200 g)
Same amount as: 480 mL.
- 1 stalk celery (40 g)
- ½ medium red onion (55 g)
½ cup fresh parsley (30 g)
Same amount as: 120 mL.
3 tbsp olive oil (40 g)
Same amount as: 45 mL.
3 tbsp apple cider vinegar (45 g)
Same amount as: 45 mL.
1 tsp Dijon mustard (5 g)
Same amount as: 5 mL.
1 tsp maple syrup (6.7 g)
Same amount as: 5 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
- maple syrup
- allulose: No sugar and almost no calories. Adjust to taste; dissolve it in a splash of water for liquids.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Keeps 4 days in the fridge and tastes better on day two. Add the parsley on the day you eat it.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (286 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 309 | ||
| Total fat | 11 g | 14% | |
| Saturated fat | 1.6 g | 8% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 636 mg | 28% | |
| Total carbohydrate | 40 g | 15% | |
| Dietary fiber | 14 g | 48% | |
| Total sugars | 4.9 g | ||
| Net carbs† | 27 g | ||
| Protein | 14 g | 27% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 126 mg | 10% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 753 mg | 16% | |
| Vitamin A | 51 mcg | 6% | |
| Vitamin C | 18 mg | 20% | |
| Vitamin E | 2.5 mg | 17% | |
| Vitamin K | 160 mcg | 134% | |
| Thiamin (B1) | 0.28 mg | 23% | |
| Riboflavin (B2) | 0.19 mg | 14% | |
| Niacin (B3) | 1.1 mg | 7% | |
| Vitamin B6 | 0.22 mg | 13% | |
| Folate | 130 mcg | 33% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 98 mg | 23% | |
| Zinc | 1.7 mg | 15% | |
| Selenium | 3.3 mcg | 6% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Drain all three cans of beans into one sieve. Rinse under the tap until the foam is gone. Shake dry.
Trim the green beans. Slice them on a slant, as thin as you can, about 3 mm (⅛ in).
Done looks like: Thin, bright green slices that snap when bent. Dice the celery. Slice the onion thin. Chop the parsley.
In a large bowl, mix the oil, vinegar, mustard, maple syrup, salt and pepper with a fork.
Done looks like: Dressing cloudy and evenly mixed, no oil pooling on top. Add the beans, green beans, celery and onion. Toss well. Let it sit 15 minutes, then add the parsley, toss, and taste for salt and vinegar.
Done looks like: Beans glossy with dressing and nothing dry left at the bottom of the bowl.
Equipment
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Tough, squeaky green beans | Cut too thick to eat raw. | Slice them thinner, or drop them into boiling water for 2 minutes and cool them in cold water. |
| Flat, watery taste | Beans not drained well, which dilutes the dressing. | Shake the beans dry in the sieve, then add a pinch of salt and a splash of vinegar. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.