Three Bean Salad with Corn

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Three Bean Salad with Corn
495 min.
8
242kcal

Suggestions


Discover a vibrant and refreshing side dish that's bursting with flavor and packed with wholesome goodness! This Three Bean Salad with Corn is a delightful medley of textures and tastes, perfectly suited for potlucks, picnics, or as a light and healthy addition to any meal. It's naturally vegetarian, vegan, gluten-free, and dairy-free, making it a fantastic option for those with dietary restrictions or preferences.

Imagine a symphony of colorful beans – kidney, wax, green, and garbanzo – harmoniously blended with sweet corn, earthy mushrooms, and the crisp crunch of green bell pepper and onion. All of these delicious ingredients are gently marinated in a tangy cider vinegar dressing, infused with the aromatic notes of basil and oregano. The sweet and savory balance is pure culinary magic!

The best part is that this salad is incredibly easy to make! A little bit of chopping and combining, then a good chill in the refrigerator to allow the flavors to meld together beautifully. This is a fantastic make-ahead dish, perfect for busy weeknights or when you're entertaining guests. Get ready to experience a burst of fresh, vibrant flavors in every bite!

This recipe yields approximately 8 servings, making it ideal for sharing. And with a caloric count of just 242 kcal per serving, you can indulge guilt-free. Ready to embark on this flavorful adventure? Let's get cooking!

Ingredients

  • 15 ounce garbanzo beans drained canned
  • 15 ounce kidney beans drained canned
  • 4.5 ounce mushrooms drained sliced canned
  • 0.5 cup cider vinegar 
  • 0.3 teaspoon basil dried
  • 15 ounce cut green beans drained canned
  •  bell pepper green cubed
  • 0.5 teaspoon ground pepper black
  •  onion chopped
  • 0.3 teaspoon oregano dried
  • 0.3 teaspoon salt 
  • 0.3 cup vegetable oil 
  • 15 ounce turtle beans drained canned
  • 15.3 ounce kernel corn whole drained canned

Equipment

  • bowl

Directions

  1. Mix kidney beans, wax beans, green beans, garbanzo beans, corn, mushrooms, onion, green bell pepper, cider vinegar, 1/2 cup sugar, vegetable oil, black pepper, salt, basil, and oregano in a large bowl.
  2. Chill in refrigerator for 8 hours or overnight.
  3. Stir 1/4 cup sugar into the bean salad. Taste and add more if needed to balance vinegar flavor.

Nutrition Facts

Calories242kcal
Protein14.83%
Fat32.9%
Carbs52.27%

Properties

Glycemic Index
34.54
Glycemic Load
6.74
Inflammation Score
-7
Nutrition Score
15.36695668814%

Flavonoids

Luteolin
0.77mg
Isorhamnetin
0.69mg
Kaempferol
0.34mg
Myricetin
0.07mg
Quercetin
4.57mg

Nutrients percent of daily need

Calories:241.81kcal
12.09%
Fat:9.13g
14.05%
Saturated Fat:1.36g
8.47%
Carbohydrates:32.63g
10.88%
Net Carbohydrates:24.3g
8.84%
Sugar:4.09g
4.55%
Cholesterol:0mg
0%
Sodium:520.57mg
22.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.26g
18.52%
Manganese:0.84mg
42.18%
Vitamin C:32.02mg
38.82%
Vitamin K:39.85µg
37.95%
Fiber:8.33g
33.31%
Folate:119.76µg
29.94%
Vitamin B6:0.43mg
21.49%
Phosphorus:180.48mg
18.05%
Magnesium:70.49mg
17.62%
Potassium:581.56mg
16.62%
Iron:2.87mg
15.94%
Copper:0.31mg
15.34%
Vitamin B1:0.15mg
10.25%
Zinc:1.36mg
9.05%
Calcium:88.43mg
8.84%
Vitamin A:432.04IU
8.64%
Vitamin B3:1.49mg
7.45%
Vitamin B2:0.12mg
7.01%
Vitamin E:0.86mg
5.74%
Vitamin B5:0.51mg
5.11%
Selenium:2.71µg
3.88%
Source:Allrecipes