Three-Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
48%
Three-Bean Salad
80 min.
6
141kcal

Suggestions


Looking for a vibrant and nourishing side dish that not only tantalizes your taste buds but also aligns with a variety of dietary preferences? Look no further than this delightful Three-Bean Salad! Bursting with protein from chickpeas and edamame, this salad is both satisfying and wholesome, making it the perfect accompaniment to any meal.

The star of the show is the beautifully charred red bell pepper, which adds a smoky sweetness that complements the nutty flavors of the beans. With a mix of fresh herbs like parsley and oregano, plus a zesty dressing of Dijon mustard and lemon juice, every bite is a celebration of flavor and freshness. What’s more, this salad is vegetarian, vegan, gluten-free, and dairy-free, ensuring that it caters to a wide array of dietary needs.

Not only is this Three-Bean Salad easy to prepare, but it also offers a wonderful opportunity to gather friends and family around the table. Whether served at a barbecue, picnic, or as part of a cozy family dinner, this colorful dish is sure to impress and nourish everyone. With just 80 minutes from preparation to plating, you’ll have a delectable side that is as nutritious as it is delicious!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 1.5 cups chickpeas fresh shelled cooked (garbanzo beans)
  • tablespoon dijon mustard 
  • 0.8 cup edamame green frozen shelled thawed ( soybeans)
  • tablespoons flat-leaf parsley leaves fresh
  • ounces haricots verts trimmed
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • tablespoon olive oil extra-virgin
  • 1.5 tablespoons oregano leaves fresh
  • medium bell pepper red
  • 0.3 cup shallots minced

Equipment

  • bowl
  • baking sheet
  • whisk
  • aluminum foil
  • broiler

Directions

  1. Preheat broiler to high.
  2. Cut bell pepper in half lengthwise; discard seeds and membranes.
  3. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened.
  4. Place in a paper bag; fold to close tightly.
  5. Let stand 10 minutes. Peel and chop. Cook edamame and haricots verts in boiling water 4 minutes; rinse with cold water, and drain.
  6. Combine bell pepper, edamame mixture, chickpeas, salt, and pepper in a medium bowl.
  7. Combine shallots and remaining ingredients, stirring well with a whisk.
  8. Drizzle dressing over bean mixture; toss.

Nutrition Facts

Calories141kcal
Protein18.27%
Fat26.1%
Carbs55.63%

Properties

Glycemic Index
39.13
Glycemic Load
3.55
Inflammation Score
-9
Nutrition Score
14.000434865122%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
4.31mg
Luteolin
0.19mg
Kaempferol
0.2mg
Myricetin
0.35mg
Quercetin
1.1mg

Nutrients percent of daily need

Calories:141.41kcal
7.07%
Fat:4.34g
6.67%
Saturated Fat:0.5g
3.11%
Carbohydrates:20.8g
6.93%
Net Carbohydrates:14.42g
5.24%
Sugar:5.54g
6.15%
Cholesterol:0mg
0%
Sodium:229.97mg
10%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.83g
13.66%
Vitamin K:61.23µg
58.31%
Vitamin C:35.95mg
43.58%
Manganese:0.65mg
32.66%
Folate:102.67µg
25.67%
Fiber:6.38g
25.52%
Vitamin A:1085.99IU
21.72%
Iron:2.94mg
16.31%
Potassium:395.35mg
11.3%
Vitamin B6:0.22mg
11.07%
Phosphorus:100.69mg
10.07%
Magnesium:39.74mg
9.94%
Copper:0.2mg
9.92%
Vitamin E:1.21mg
8.09%
Calcium:79.84mg
7.98%
Vitamin B1:0.11mg
7.01%
Zinc:0.88mg
5.89%
Vitamin B2:0.1mg
5.6%
Vitamin B3:0.81mg
4.06%
Selenium:2.8µg
4.01%
Vitamin B5:0.33mg
3.3%
Source:My Recipes