Italian Three-Bean Salad

Gluten Free
Health score
21%
Italian Three-Bean Salad
30 min.
12
80kcal

Suggestions


Looking for a refreshing side dish that bursts with flavor and is packed with nutrition? Look no further than this delightful Italian Three-Bean Salad! Perfect for picnics, barbecues, or even as a light lunch, this salad is not only a feast for the eyes with its vibrant colors but also a treat for your taste buds.

In just 30 minutes, you can whip up a healthy, gluten-free dish that serves 12, making it an excellent option for gatherings. Imagine juicy cherry tomatoes mingling with a medley of fresh beans, enhanced by the bright zing of lemon and the earthy goodness of fresh herbs. The addition of Kalamata olives and shaved Parmigiano-Reggiano cheese brings a savory depth to the salad, ensuring every bite is satisfying.

This Three-Bean Salad is not only low in calories—at only 80 kcal per serving—but also features a well-rounded caloric breakdown, offering a healthy balance of protein, fat, and carbohydrates. It's a great way to incorporate more plant-based ingredients into your diet while impressing your family and friends with your culinary skills.

So grab your freshest produce, put on your apron, and get ready to create a colorful, delicious, and nutritious salad that everyone will love!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cups cherry tomatoes quartered
  • 0.5 pound cranberry beans fresh shelled
  • cups cut green beans (2-inch)
  • 0.5 cup green onions chopped
  • 0.3 cup kalamata olives pitted chopped
  • 0.3 teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • teaspoons lemon rind grated
  • teaspoons olive oil 
  • tablespoon oregano fresh chopped
  • 0.5 cup parmigiano-reggiano cheese fresh shaved
  • cups water 
  • cups turtle beans yellow cut (2-inch)

Equipment

  • bowl
  • sauce pan

Directions

  1. Combine cherry tomatoes and next 8 ingredients in a large bowl.
  2. Combine 8 cups water and cranberry beans in a large saucepan; bring to a boil. Reduce heat, and simmer 15 minutes or until tender.
  3. Add green and yellow beans; cook 5 minutes or until crisp-tender.
  4. Drain and rinse with cold water; drain well.
  5. Add bean mixture to tomato mixture, and toss gently to coat.
  6. Sprinkle with shaved cheese.

Nutrition Facts

Calories80kcal
Protein22.81%
Fat26.01%
Carbs51.18%

Properties

Glycemic Index
13.83
Glycemic Load
1.01
Inflammation Score
-7
Nutrition Score
7.4378261028425%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Luteolin
0.04mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
1.13mg

Nutrients percent of daily need

Calories:79.71kcal
3.99%
Fat:2.44g
3.76%
Saturated Fat:0.88g
5.49%
Carbohydrates:10.81g
3.6%
Net Carbohydrates:7.22g
2.62%
Sugar:1.46g
1.62%
Cholesterol:2.83mg
0.94%
Sodium:174.19mg
7.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.82g
9.64%
Folate:92.42µg
23.1%
Vitamin C:18.37mg
22.27%
Vitamin K:20.44µg
19.47%
Fiber:3.59g
14.37%
Calcium:102.89mg
10.29%
Manganese:0.17mg
8.75%
Phosphorus:85.98mg
8.6%
Magnesium:32.94mg
8.23%
Iron:1.47mg
8.15%
Potassium:274.37mg
7.84%
Copper:0.14mg
7.02%
Vitamin A:340.93IU
6.82%
Vitamin B1:0.07mg
4.65%
Zinc:0.61mg
4.09%
Vitamin B6:0.07mg
3.71%
Vitamin E:0.53mg
3.54%
Vitamin B2:0.06mg
3.41%
Vitamin B3:0.43mg
2.14%
Selenium:1.5µg
2.14%
Vitamin B5:0.15mg
1.51%
Source:My Recipes