Mexican Three Bean Salad

Vegetarian
Gluten Free
Health score
28%
Mexican Three Bean Salad
90 min.
4
452kcal

Suggestions


If you're looking for a vibrant, hearty, and nutritious dish to complement your next meal, look no further than this Mexican Three Bean Salad! Bursting with colors and flavors, this salad is not only vegetarian and gluten-free but also a delightful way to incorporate a variety of wholesome ingredients into your diet. This dish is sure to impress your guests at barbecues, potlucks, or family dinners.

The star of this salad is the perfect blend of three different types of beans—black beans, pinto beans, and tender green beans—each offering unique textures and flavors. Enhanced by the crunch of fresh green onions and the subtle heat from chopped jalapeños, this salad is packed with nutrients and taste. A drizzle of extra virgin olive oil adds richness while crumbled Cotija cheese provides that creamy, salty zing that makes every bite a delight.

What sets this salad apart is its zesty dressing made from lime juice and a hint of sugar, which creates a refreshing balance that elevates the flavors beautifully. Allowing the salad to marinate lets the beans soak up the vibrant dressing, resulting in a dish that’s deliciously rich in taste and perfect for any occasion. So gather your ingredients, and let's whip up this irresistible Mexican Three Bean Salad that not only satisfies your taste buds but also nourishes your body!

Ingredients

  • 15 ounce black beans drained and rinsed canned
  • 15 ounce pinto beans drained and rinsed canned
  • 0.5 pound green beans 
  • servings salt 
  • tablespoons olive oil extra virgin 
  •  green onions sliced
  •  jalapeños seeded chopped
  • large garlic clove sliced thin
  • cup cotija queso seco cheese crumbled (can sub feta)
  • 0.3 cup cilantro leaves chopped
  • 0.3 cup juice of lime 
  • 0.3 cup sugar 

Equipment

  • bowl
  • pot

Directions

  1. Cut the ends off the green beans and slice into pieces about an inch long. Fill a medium sized pot halfway with well salted water. Bring to a boil.
  2. Add the beans to the pot and boil for 5 minutes, or as long as it takes for the beans to get tender. Green beans can be highly variable in how long it takes to cook them to tenderness. More mature beans can take longer, up to 20 minutes.
  3. Combine with pinto beans, green onions, jalapeños, garlic, Cotija, olive oil:
  4. Drain the green beans and put in the bowl with the pinto and black beans.
  5. Drizzle the olive oil over everything and toss to combine.
  6. Mix in the green onions, jalapeño, garlic, and Cotija cheese.
  7. Make dressing, add to salad to marinate: In a separate bowl, mix the lime juice and sugar until the sugar dissolves, then add it to the salad. Coat the beans well and let marinate for at least 1 hour, preferably several hours.
  8. Right before you serve, toss in the cilantro.
  9. Add more salt to taste if needed.

Nutrition Facts

Calories452kcal
Protein15.43%
Fat37.93%
Carbs46.64%

Properties

Glycemic Index
78.52
Glycemic Load
15.54
Inflammation Score
-8
Nutrition Score
23.316521768985%

Flavonoids

Eriodictyol
0.44mg
Hesperetin
1.81mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.13mg
Kaempferol
0.38mg
Myricetin
0.09mg
Quercetin
3.33mg

Nutrients percent of daily need

Calories:452.1kcal
22.6%
Fat:19.68g
30.28%
Saturated Fat:6.68g
41.73%
Carbohydrates:54.47g
18.16%
Net Carbohydrates:40.26g
14.64%
Sugar:16.12g
17.91%
Cholesterol:33.38mg
11.13%
Sodium:1320.71mg
57.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.01g
36.03%
Fiber:14.21g
56.85%
Vitamin K:56.12µg
53.45%
Manganese:0.76mg
37.9%
Phosphorus:369.23mg
36.92%
Folate:130.44µg
32.61%
Vitamin B2:0.54mg
31.62%
Calcium:305.13mg
30.51%
Vitamin C:22.93mg
27.79%
Iron:4.67mg
25.93%
Magnesium:97.98mg
24.5%
Potassium:829.47mg
23.7%
Copper:0.45mg
22.38%
Vitamin B1:0.32mg
21.46%
Vitamin B6:0.41mg
20.73%
Vitamin E:2.66mg
17.75%
Zinc:2.46mg
16.38%
Vitamin A:758.82IU
15.18%
Selenium:7.63µg
10.89%
Vitamin B12:0.63µg
10.56%
Vitamin B3:1.87mg
9.34%
Vitamin B5:0.88mg
8.83%