Legumes like beans, lentils, and peas are among the most nutrient-dense foods you can add to your diet. They’re naturally rich in plant-based protein, making them a hearty alternative to meat while also being low in fat. Packed with fibre, legumes support healthy digestion, promote satiety, and help maintain steady energy levels throughout the day.
Beyond protein and fibre, legumes provide a wide range of essential vitamins and minerals, including folate, iron, magnesium, and potassium, which support heart health, blood pressure regulation, and overall vitality. Regularly eating legumes has also been linked to lower cholesterol and improved blood sugar control, making them a smart choice for long-term health.
With their mild flavour and satisfying texture, legumes are also incredibly versatile, fitting easily into soups, stews, dips, and salads. A fresh three bean salad brings together these benefits in a simple, colourful dish that’s both nourishing and delicious—perfect for enjoying at home or sharing at a gathering.
Three Bean Salad
Ingredients:
- 1 cup canned chickpeas (drained & rinsed)
- 1 cup canned kidney beans (drained & rinsed)
- 1 cup canned or frozen green beans (cut into 1-inch pieces, blanched if fresh or frozen)
- 1/2 medium cucumber, diced
- 1/2 red or yellow bell pepper, diced
- 1/4 red onion, finely chopped
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh dill, finely chopped (or 1 tsp dried dill)
Instructions:
- Prepare the vegetables and beans: In a large bowl, combine the chickpeas, kidney beans, green beans, cucumber, bell pepper, and onion.
- Mix in herbs: Add the chopped parsley and dill to the bowl.
- Make the dressing: In a small jar or bowl, whisk together the olive oil, vinegar, maple syrup, mustard, salt, and pepper until well combined.
- Combine: Pour the dressing over the salad and toss everything gently to coat.
- Chill & serve: Let the salad sit for at least 15–30 minutes in the fridge before serving to allow flavours to blend. Taste and adjust seasoning if needed.
Salad Dressing
Ingredients:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon maple syrup (or agave nectar, optional for a touch of sweetness)
- 1 small garlic clove, finely minced or grated
- 1 tablespoon finely chopped fresh dill (or 1 tsp dried)
- Salt to taste
Instructions:
- Whisk all ingredients together in a small bowl or shake in a jar with a tight lid until emulsified.
- Taste and adjust salt, vinegar, or sweetness as needed.
- Pour over the salad and toss gently to coat.
Tips:
- This salad keeps well in the fridge for 2–3 days.
- Add chopped celery or cherry tomatoes for extra crunch and colour.