The New Three-Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
4%
The New Three-Bean Salad
40 min.
8
212kcal

Suggestions

This three-bean salad is a fresh and flavorful twist on the classic recipe. It's a perfect side dish for any occasion, and it's easy to make ahead of time. The combination of garbanzo beans, edamame, and green beans gives this salad a delightful variety of textures and flavors. The dressing is a bright and tangy blend of lemon, oil, and a touch of sugar, bringing everything together in perfect harmony. This dish is not only delicious but also nutritious, offering a good source of protein, fiber, and vitamins. It's a vegetarian and vegan-friendly option that's sure to impress even the pickiest of eaters. You can make it ahead of time and bring it to room temperature before serving, making it a convenient choice for busy cooks. This three-bean salad is a must-try for anyone looking for a tasty and healthy addition to their recipe repertoire.

Ingredients

  • 15 oz garbanzo beans drained and rinsed canned
  • 0.3 cup canola oil 
  • 10 oz edamame frozen shelled
  • 10 oz edamame frozen shelled
  • 10 ounce green beans cut into 1-in. pieces
  •  spring onion thinly sliced
  • servings ice cubes 
  • 0.5 tsp kosher salt 
  • 0.3 cup juice of lemon fresh
  •  lemon zest shredded finely
  • 0.5 teaspoon sugar 

Equipment

  • bowl
  • sauce pan
  • whisk
  • kitchen towels
  • colander
  • steamer basket

Directions

  1. In a serving bowl, whisk together lemon zest, oil, lemon juice, 1/2 tsp. salt, and the sugar. Set aside.
  2. In a large saucepan fitted with a steamer basket, bring 1 in. water to a boil over medium-high heat. Steam edamame, covered, for 3 minutes.
  3. Add chickpeas and steam, covered, until heated through, 4 to 5 minutes.
  4. Pour both into a colander, then pat dry on a kitchen towel.
  5. Add to bowl with dressing and toss to coat.
  6. In the same saucepan, bring another 1 in. water to a boil. Meanwhile, fill a large bowl with ice water and set aside. Steam green beans, covered, until tender-crisp, 4 to 5 minutes.
  7. Pour into a colander and immediately transfer to ice water.
  8. Let sit 30 seconds, drain, and pat dry on towel.
  9. Add green beans and onions to chickpea mixture, toss to coat, and add more salt to taste if you like.
  10. Make ahead: Prepare recipe through step 3, wrap chickpea mixture and green beans separately, and chill up to 1 day. Bring both to room temperature before proceeding. Dressed salad can stand up to 1 hour before serving.

Nutrition Facts

Calories212kcal
Protein18.6%
Fat43.24%
Carbs38.16%

Properties

Glycemic Index
23.55
Glycemic Load
2.96
Inflammation Score
-5
Nutrition Score
9.5782608695652%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
0.11mg
Luteolin
0.05mg
Kaempferol
0.28mg
Myricetin
0.05mg
Quercetin
1.96mg

Nutrients percent of daily need

Calories:212.06kcal
10.6%
Fat:10.52g
16.19%
Saturated Fat:0.65g
4.05%
Carbohydrates:20.89g
6.96%
Net Carbohydrates:14.31g
5.2%
Sugar:3.78g
4.2%
Cholesterol:0mg
0%
Sodium:299.65mg
13.03%
Protein:10.18g
20.36%
Vitamin K:38.86µg
37.01%
Manganese:0.53mg
26.35%
Fiber:6.58g
26.33%
Iron:3.09mg
17.14%
Vitamin B6:0.31mg
15.65%
Potassium:506.33mg
14.47%
Vitamin C:10.95mg
13.28%
Calcium:100.86mg
10.09%
Vitamin E:1.44mg
9.57%
Folate:32.46µg
8.12%
Vitamin A:343.43IU
6.87%
Magnesium:26.26mg
6.56%
Copper:0.12mg
6.25%
Phosphorus:60.11mg
6.01%
Vitamin B1:0.05mg
3.58%
Zinc:0.5mg
3.34%
Vitamin B2:0.05mg
3.2%
Vitamin B5:0.26mg
2.6%
Vitamin B3:0.39mg
1.95%
Selenium:1.35µg
1.93%
Source:My Recipes