This bean salad recipe is a super nutritious, easy, and affordable side dish to bring to your next get-together. It has plenty of fiber, antioxidants, potassium, and magnesium to keep your microbiome happy, balance out high-sodium foods, and prevent bloat!
Three Bean Salad Recipe:
Prep Time: 15 minutes
Serving Size: This recipe yields approximately 9 servings with each serving ~2/3 cup.
Ingredients:
- 1 can kidney beans, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 can chickpeas, drained and rinsed
- 1 cup diced bell peppers (use a mix of colors)
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh basil
- ¼ cup diced fresh green onion
For the Dressing:
- 1/4 cup olive oil
- 1/4 cup apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey (or maple syrup for a vegan option)
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the kidney beans, black beans, chickpeas, green onion, bell peppers, and herbs.
- In a separate small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper until well combined.
- Pour the dressing over the bean mixture and toss gently to coat all the ingredients.
- Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld together.
- Serve chilled and enjoy as a fiber-rich side dish at your barbecue or Fourth of July gathering!
Low-FODMAP Alternative Recipe:
Prep Time: 15 minutes
Serving Size: This recipe yields approximately 12 servings; 1 serving is about 1/3 cup.
It’s important to note that serving sizes can vary based on individual dietary needs and preferences. These estimates are a general guideline, and you can adjust them as per your requirements.
Ingredients:
- 1 can kidney beans, drained and rinsed
- 1 can chickpeas, drained and rinsed
- 1 cup diced green bell pepper (~1 bell pepper)*
- ¼ cup diced green onion (green part only)
- ¼ cup basil
- ¼ cup tablespoon chopped fresh parsley
For the Dressing:
- 2 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tbsp maple syrup
- Salt and pepper to taste
