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

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