This vibrant salad brings together three powerhouse legumes—kidney beans, chickpeas, and crisp green beans—blended with fresh vegetables like red onion, celery, and bell pepper. Tossed in a tangy, oil-free dressing made with apple cider vinegar, Dijon mustard, and a touch of maple syrup, it delivers a refreshing balance of acidity, sweetness, and spice. The result is a colourful, crunchy, and protein-rich dish that’s perfect as a side, main meal, or make-ahead option for gatherings.
Health Benefits
- Heart Health: By skipping oil, this salad is naturally low in saturated fat, helping support cardiovascular health. The beans provide soluble fibre, which can help lower cholesterol levels.
- Digestive Wellness: Kidney beans, chickpeas, and green beans are rich in dietary fibre, promoting healthy digestion and supporting a balanced gut microbiome.
- Blood Sugar Balance: The combination of protein and fibre slows down digestion, helping regulate blood sugar levels and providing sustained energy.
- Nutrient Density:
- Kidney beans & chickpeas: Excellent sources of plant-based protein, iron, and folate.
- Green beans: Provide vitamin C, vitamin K, and antioxidants.
- Red bell pepper & parsley: Add vitamin A, vitamin C, and phytonutrients that boost immunity.
- Weight Management: High in fibre and protein yet low in calories, this salad is filling and satisfying, making it an excellent choice for those aiming to maintain or lose weight.
- Anti-Inflammatory Properties: Garlic powder, onion powder, and dill add not only flavour but also compounds that may reduce inflammation and support overall wellness.
🍴 Serving & Lifestyle Fit
- Whole-Food Plant-Based (WFPB): 100% compliant with oil-free, plant-based eating.
- Meal Prep Friendly: Keeps well in the fridge for several days, with flavours deepening over time.
- Versatile: Works as a side dish, main salad bowl, or filling for wraps and pitas.
- Crowd-Pleaser: Perfect for potlucks, picnics, or family meals—nutritious and delicious for everyone.
This Oil-Free Three-Bean Salad is more than just a dish—it’s a vibrant celebration of whole-food, plant-based eating. Packed with nutrient-dense legumes and crisp vegetables, it delivers a powerhouse of protein, fibre, and antioxidants in every bite.
The tangy, oil-free dressing enhances the natural flavours without adding unnecessary fats, making it a heart-healthy choice that supports long-term wellness.
Its colourful medley of beans, onion, celery, and bell pepper not only pleases the palate but also nourishes the body, helping to stabilise blood sugar, promote digestive health, and boost immunity. Flavour-forward yet refreshingly light, this recipe fits seamlessly into a wholesome plant-based lifestyle, offering versatility as a side dish, main course, or meal-prep staple. Whether enjoyed at a family gathering, packed for lunch, or served at a summer picnic, it’s a dish that proves healthy eating can be both satisfying and delicious.
WFPB Oil-Free Three-Bean Salad
Ingredients
Bean Salad
- 1 can kidney beans drained and washed
- 1 can chickpeas (Garbanzo Beans) drained and washed
- 1 cup green beans fresh or frozen
- ½ cup red onions diced small
- ½ cup celery diced small
- ½ cup red capsicum (bell pepper) diced small
- ¼ cup fresh parsley chopped for garnish
Oil-Free Dressing
- ¼ cup apple cider vinegar (or red wine vinegar)
- 1 tbsp Maple Syrup (or Date Paste)
- 1 tsp Dijon Mustard
- ½ tsp garlic powder
- ¼ tsp onion powder
- ½ tsp dried dill optional
- black pepper for taste
Instructions
- Prepare the Beans: Drain and thoroughly rinse the canned kidney beans and chickpeas. If using fresh green beans, steam them lightly until tender-crisp, then let them cool and chop them into 1-inch pieces. If using frozen, thaw them and chop.
- Combine Salad Ingredients: In a large bowl, combine the rinsed beans, chopped red onion, celery, red bell pepper, and parsley (if using).
- Whisk the Dressing: In a small bowl, whisk together the apple cider vinegar, maple syrup, Dijon mustard, garlic powder, onion powder, dill, salt, and pepper until well combined. Taste and adjust seasonings as needed—you may want more maple syrup for sweetness or more vinegar for tang.
- Toss: Pour the dressing over the bean and vegetable mixture. Toss gently until everything is evenly coated.
- Chill (Recommended): Cover the bowl and refrigerate for at least 30 minutes (or up to 4 hours) to allow the flavors to meld and deepen. This step is key for the best taste!
- Serve: Taste and adjust salt and pepper one last time before serving.
