Eating bean salad is a great choice for a number of reasons. It combines a variety of beans, such as black beans, pinto beans, and garbanzo, each offering a wealth of plant-based protein and fiber that promote muscle health and digestive regularity. Bean salad is also highly versatile, allowing you to experiment with different dressings and ingredients to suit your taste preferences. It’s a convenient, make-ahead option that’s perfect for meal prep, providing a satisfying and nutritious addition to any meal or a hearty standalone dish. Plus, with its refreshing and varied textures, bean salad is not only healthy but also enjoyable to eat.

Tri Bean Salad
Level: Easy Prep: 20 minutes Yield: 8 servings
Total:  Inactive:  Serving Size: 6 oz|¾ cup

Ingredients

  • 15 ounce canned low sodium black beans
  • 15 ounce canned garbanzo beans
  • 15 ounce canned pinto beans
  • 14.5 ounce can (or 1 ¾ cup fresh) diced tomatoes
  • 2 each celery stalk, medium carrots and/or green onions, diced
  • 1 fresh lime
  • ¼ teaspoon table salt
  • ¼ teaspoon black pepper
  • 1 tablespoon oil and vinegar dressing

Directions

  1. Drain and rinse beans. In large bowl mix together beans, tomatoes and choice of additional vegetables (e.g., celery, carrots, green onion).
  2. Add lime juice, seasonings, oil and vinegar dressing. Adjust with salt. Let sit for 30 minutes to soak flavors.
  3. Serve with lettuce, pasta or choice of side.

This material is funded, in part, by the USDA's Supplemental Nutrition Assistance Program (SNAP). This institution is an equal opportunity provider.

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Nutrition Facts

8 servings per recipe
Serving size: 6 oz
Calories 150 per serving

Contents % Daily Value
Total Fat 3g 4%
Saturated Fat 0g 0%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 510mg 22%
Total Carbohydrate 23g 8%
Dietary Fiber 7g 25%
Total Sugars 3g  
Incl. Added Sugars g  
Protein 8g  
Vitamin D 0mcg 0%
Calcium 60mg 4%
Iron 2.1mg 10%
Potassium 220mg 4%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Weding, H. 2024, Tri Bean Salad, Extension | University of Nevada, Reno, Recipes
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Extension Associated Contacts

Natalie Mazzullo
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Kayla Ransom
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Hans Weding
Hans Weding
 

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