Three-Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
27%
Three-Bean Salad
35 min.
6
286kcal

Suggestions


Looking for a delicious and healthy side dish that’s both satisfying and easy to prepare? Look no further than this vibrant Three-Bean Salad! Packed with a colorful mix of black beans, black-eyed peas, and edamame, this dish is not only full of flavor but also brimming with plant-based protein, making it a perfect choice for vegetarians, vegans, and anyone seeking a gluten-free option. The crunch of fresh celery and red onion, combined with the zesty kick from fresh lime juice, cilantro, and a hint of cumin, creates a harmonious balance that is sure to delight your taste buds.

In just 35 minutes, you can whip up this wholesome salad, making it a great addition to any meal or a standalone light dish. Whether you're hosting a casual gathering or simply craving something nutritious and filling, this Three-Bean Salad will make a memorable addition to your menu. The mix of textures and bold flavors will leave you craving more, while the low-calorie count ensures you can enjoy it guilt-free. Ready to elevate your next meal with a burst of freshness? This Three-Bean Salad is the perfect answer!

Ingredients

  • 0.3 teaspoon pepper black
  • 15 ounce black beans drained and rinsed canned
  • 15 ounce blackeyed peas drained and rinsed canned
  • cups celery thinly sliced
  • ounces edamame frozen shelled
  • 0.5 cup cilantro leaves fresh chopped
  • teaspoon garlic finely chopped
  • teaspoon ground cumin 
  • tablespoons juice of lime fresh
  • 0.3 cup olive oil 
  • 0.5 cup onion red chopped
  • 1.5 teaspoons salt 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • colander

Directions

  1. Cook edamame in a 1 1/2 - to 2-quart saucepan of boiling salted water, uncovered, 4 minutes.
  2. Drain in a colander, then rinse under cold water to stop cooking.
  3. Heat oil in a small heavy skillet over moderately low heat until hot but not smoking, then cook cumin, stirring, until fragrant and a shade darker, about 30 seconds.
  4. Pour into a large heatproof bowl.
  5. Add edamame and remaining ingredients to cumin oil and toss to coat.
  6. Let stand 10 minutes for flavors to blend.

Nutrition Facts

Calories286kcal
Protein18.92%
Fat33.8%
Carbs47.28%

Properties

Glycemic Index
33.17
Glycemic Load
4.63
Inflammation Score
-7
Nutrition Score
14.849999821704%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Apigenin
0.97mg
Luteolin
0.37mg
Isorhamnetin
0.67mg
Kaempferol
0.16mg
Myricetin
0.01mg
Quercetin
3.58mg

Nutrients percent of daily need

Calories:286.05kcal
14.3%
Fat:11g
16.93%
Saturated Fat:1.42g
8.88%
Carbohydrates:34.64g
11.55%
Net Carbohydrates:22.72g
8.26%
Sugar:4.49g
4.98%
Cholesterol:0mg
0%
Sodium:885.38mg
38.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.86g
27.71%
Folate:206.69µg
51.67%
Fiber:11.92g
47.67%
Manganese:0.59mg
29.59%
Iron:4.56mg
25.35%
Potassium:715.01mg
20.43%
Phosphorus:202.95mg
20.3%
Vitamin K:20.87µg
19.87%
Copper:0.35mg
17.66%
Magnesium:69.65mg
17.41%
Vitamin B1:0.26mg
17.39%
Vitamin E:1.64mg
10.96%
Calcium:95.93mg
9.59%
Zinc:1.4mg
9.32%
Vitamin B2:0.15mg
8.91%
Vitamin B6:0.16mg
8.13%
Vitamin C:6.27mg
7.6%
Vitamin B5:0.54mg
5.39%
Vitamin A:262.1IU
5.24%
Vitamin B3:0.96mg
4.78%
Selenium:3.01µg
4.29%
Source:Epicurious