Vinegar Free Three Bean Salad

Vinegar free three bean salad, offer lovely color, crunch, and flavor to this recipe when drizzled with heart-healthy olive oil.

Kidney beans, green beans, and garbanzo beans are combined in this three-bean salad, which is mixed in a sweet and savory vinegar-free dressing. A classic salad that’s simple to prepare and goes with practically any meal!

As a child, I have always loved beans. My dad was the cook at home and we could always enjoy bean soups, stews, bean and rice, and other delicious bean recipes that he would come up with. As I became an adult and decided to follow a plant-based diet, I began to explore bean burgers, bean soups, and now today bean salads.

When I think of all the benefits of beans it truly encourages me to eat them daily. I enjoy them because they taste good and also for the fact that they are loaded in fiber, helping me to feel fuller longer, which has really helped me on my weight loss journey.

I know some of you may say that you become bloated when you consume beans but there are ways to work around that. To avoid becoming bloated from beans you can soak the beans and throw out the water, or you can try beano or activated charcoal. For more information on how to deal with gas and bloating from consuming beans please check out my Split Pea Recipe.

Health Benefits of Beans

1. Beans come in a variety of shapes and sizes. They’re high in protein and fiber, as well as low in fat and calories. They’re also extraordinarily high in a wide range of vitamins and minerals.
2. Beans may help you lose weight because of their high protein and fiber content, which keeps you fuller for longer.
3. By lowering LDL (bad) cholesterol, blood pressure, and inflammation, beans may help lessen your risk of heart disease.
4. Beans have been shown in studies to help persons with type 2 diabetes. This is owing to their high fiber content and low glycemic index.
5. If eaten raw or by persons who are genetically susceptible, certain beans can be hazardous. You reduce the toxins in beans, make sure to cook them sufficiently. Also good are soaking and sprouting.
6. While beans may induce flatulence in some people, there are a few strategies that can help you avoid it.

Why Vinegar Free Three Bean Salad Dressing

Whenever a recipe calls for vinegar I usually simply put lemon juice instead. Vinegar has adverse effects on our health and it would be wise to use it for everything else besides cooking. Vinegar is a spice that irritates the lining of the stomach, leads to brittle bones and teeth, and leads to a depletion of calcium. Here are some other facts about vinegar that you may not know, however for more information you can read here about the Side Effects of Vinegar.

1. A Vinegar Free Dressing will Prevent Delayed stomach emptying

Small human studies show that apple cider vinegar may slow down digestion. This might impede nutrition absorption into the circulation.

2. Vinegar has shown to lead to stomach issues

Apple cider vinegar can cause stomach issues as it can lead to indigestion. 

3. Vinegar leads to Erosion of tooth enamel

Studies have shown that acidic foods and beverages erode tooth enamel. 

Tips

1. This salad should be cooked at least 2 hours before serving. Your salad can be made up to three days ahead of time, and the beans will marinate in the dressing.
2.  Use parsley in the salad because we always have it on hand, but green onions or fresh dill are also excellent possibilities.
3. To produce ultra-thin red onion shavings, we can use a mandolin.
4. Serve this salad as a side dish or as a main course by adding some protein, such as cooked cubed chicken.
5. While fresh green beans have the finest flavor and texture, canned green beans can still be used if necessary.

Nutrition Information

Calories: 129kcal | Carbohydrates: 11g | Fat: 9g | Saturated Fat: 1g | Sodium: 197mg | Potassium: 96mg | Fiber: 1g | Sugar: 9g | Vitamin A: 255IU | Vitamin C: 5mg | Calcium: 14mg | Iron: 0.4mg

Vinegar Free Three Bean Salad

Kidney beans, green beans, and garbanzo beans are combined in this three-bean salad, which is mixed in a sweet and savory vinegar free dressing. A classic salad that’s simple to prepare and goes with practically any meal!
Ingredients

Print Recipe
Pin Recipe

Prep Time 10 mins

Cook Time 2 hrs

Course Appetizer, Salad, Side Dish

Cuisine American

Servings 4 person

Calories 129 kcal

Ingredients

  

Salad Recipe

• 1 tin Garbanzo Beans
• 1 tin Kidney Beans
• 1 tin Green Beans

Vinegar Free Dressing Recipe

• ¼ cup lemon juice
• ¼ cup olive oil
• 1 cup red onion finely diced
• 2 cups celery finely diced
• 2 tbsp. honey maple or sweetener of your choice
• 2 tbsp parsley
• 1 ½ tsp salt
• Dash cayenne

Instructions

 

• Open the 3 cans of beans, and drain the water of.
  
• In a large bowl, add the 3 different types of beans, along with the celery and onion.
• Mix well
• Make the dressing: In a separate bowl or in a blender, whisk together the dressing ingredients: parsley, olive oil, lemon juice, sweetener, salt and cayenne pepper.
• Toss to coat.
• Chill and serve:
• Transfer the salad to the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing. Let’s come too close to room temperature to serve.

Notes

What are the benefits of a Vinegar Free Three Bean Salad?

• Beans often known as legumes are a delicious addition to any dish.
• Beans are high in fiber, folate, iron, and potassium, and are low in fat, making them an excellent addition to a heart-healthy diet.
• Kidney beans are a type of common bean (Phaseolus vulgaris), a Central American and Mexican legume.
• Green beans, often known as snap beans or string beans, are a common ingredient in many American kitchens.
• Additionally, the Chickpea legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.

More Info On Beans

For vegetarians, beans are an excellent source of plant-based protein and iron. This three-bean salad calls for a mix of white and red beans, as well as fresh green beans, sometimes known as snap peas or green beans. Green beans are naturally low in calories and carbohydrates, which is ideal if you’re on a keto diet. After blanching and shocking, the green color will turn a vivid green. Parboiling is like blanching; however, it takes longer to cook. This method helps to set color, soften veggies, and cut the cooking time in half (if needed). The beans are then mixed with red pepper, fresh parsley, lemon, and olive oil, yielding a flavorful, vibrant dish that is rich in nutrients.

Bottom line

Beans are incredibly nutritious, containing a small amount of practically every vitamin you require.

Although they may cause digestive troubles in some people, the majority of problems may be prevented by using the proper cooking and preparation techniques.

Beans are also fairly inexpensive when compared to most other healthful, complete foods.
As a result, a variety of beans can be a healthy addition to your diet.

Keyword 3 bean salad, salad, three bean salad, vinegar free salad dressing

For more information about why this recipe is vinegar free, you can head on over to Michelle Blackwood’s website, Healthier Steps.