Sweet and Tangy Three-Bean Medley
This Sweet and Tangy Three-Bean Medley is a delightful twist on the classic three-bean salad, striking the perfect balance between tanginess and sweetness while reducing sugar for a healthier option. The star of this dish is a vibrant blend of cut green beans, dark red kidney beans, and hearty garbanzo beans, accented by freshly chopped red onion and crisp green pepper. The light, zesty dressing is made from a blend of canola oil, white vinegar, and a hint of sweetness, making this salad a perfect side dish for any gathering or a refreshing addition to your meal prep. Whether you use canned or dried beans, this salad is adaptable to your preferences and tastes even better after marinating, enhancing flavor with every hour it rests. Enjoy this nutrient-rich dish that caters to both your health and taste buds!
N/A
Servings
200
Calories
10
Ingredients
Ingredients
Cut green beans
2 cups (Cooked until tender)
Dark red kidney beans
2 cups (Canned (15 oz can) or cooked from dried)
Garbanzo beans
2 cups (Canned (15 oz can) or cooked from dried)
Red onion
1 medium (Chopped)
Green pepper
1 medium (Chopped)
Canola oil
1/2 cup
White vinegar
1/2 cup
Sugar
1/2 cup (Can be substituted with Splenda)
Salt
1 teaspoon
White pepper
1/4 teaspoon
Instructions
1
Begin by cooking the cut green beans in a pot of boiling water until they are tender, approximately 4-5 minutes. Drain and rinse them under cold water to stop the cooking process. Set aside.
2
If using dried beans, ensure they are soaked overnight and cooked until tender; if using canned beans, simply drain and rinse them to remove excess sodium.
3
In a large mixing bowl, combine the cooked green beans, dark red kidney beans, garbanzo beans, chopped red onion, and chopped green pepper. Gently toss the mixture together to ensure even distribution.
4
In a separate bowl, whisk together the canola oil, white vinegar, sugar, salt, and white pepper until well combined. Adjust sweetness to taste, potentially substituting sugar with Splenda for a low-calorie alternative.
5
Pour the dressing over the bean mixture, tossing gently to coat all ingredients evenly.
6
Cover the bowl with plastic wrap and refrigerate for at least 4 hours. For optimal flavor, let the salad marinate overnight.
7
Before serving, give the salad a gentle stir to redistribute the dressing and flavors.
Nutrition Information
10g
Fat
29g
Carbs
7.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Sweet and Tangy Three-Bean Medley?
It is a nutrient-rich salad that balances sweetness and tanginess using green beans, kidney beans, and garbanzo beans.
Which three beans are used in this recipe?
The recipe features cut green beans, dark red kidney beans, and hearty garbanzo beans.
Is this three-bean medley vegan-friendly?
Yes, all ingredients used in this recipe are plant-based, making it suitable for a vegan diet.
How many calories are in a serving of this salad?
Each serving contains approximately 200 calories.
Can I reduce the sugar content in this recipe?
Yes, you can adjust the sweetness to your taste or substitute the sugar with Splenda for a lower-calorie option.
How long should the salad marinate?
The salad should be refrigerated for at least 4 hours, but it is best if left to marinate overnight.
What is the fat content per serving?
Each serving contains 10 grams of fat.
Does this recipe provide a good amount of protein?
Yes, it contains 7.5 grams of protein per serving from the various beans.
How many carbohydrates are in a serving?
There are 29 grams of carbohydrates in each serving.
What vegetables are included for extra crunch?
Freshly chopped red onion and crisp green pepper provide the vegetable crunch in this dish.
How do I prepare the green beans?
Boil the cut green beans for 4 to 5 minutes until tender, then rinse under cold water to stop the cooking process.
Can I use canned beans for this medley?
Yes, canned beans work well; just be sure to drain and rinse them to remove excess sodium.
How do I prepare dried beans for this recipe?
If using dried beans, soak them overnight and cook until tender before adding them to the salad.
What type of oil is used in the dressing?
The recipe calls for 1/2 cup of canola oil.
What type of vinegar is recommended for the dressing?
White vinegar is used to provide the tangy flavor in the dressing.
Is there any cholesterol in this bean salad?
No, this recipe is cholesterol-free.
What seasonings are used in the dressing?
The dressing is seasoned with salt and white pepper.
Can this recipe be used for meal prep?
Absolutely, the salad keeps well and its flavor actually improves over time as it marinates.
Should I stir the salad before serving?
Yes, give the salad a gentle stir before serving to redistribute the dressing and flavors.
What kind of onion is used?
The recipe uses one medium chopped red onion.
Is this dish gluten-free?
The ingredients listed are naturally gluten-free, but always check labels on canned goods.
What is the prep time for the green beans?
The green beans take about 4 to 5 minutes to cook once the water is boiling.
How many grams of sugar are in the dressing?
The recipe uses 1/2 cup of sugar, which is distributed across multiple servings.
What size can should I use for the beans?
If using canned beans, standard 15 oz cans are recommended for kidney and garbanzo beans.
Can I add other types of beans to this medley?
Yes, the recipe is adaptable and you can include other beans like black beans or wax beans.
What is the flavor profile of this dish?
It is a balance of sweet and tangy with a zesty finish and crunchy texture.
How should I store leftovers?
Store any leftovers in a covered bowl or airtight container in the refrigerator.
Is it necessary to use white pepper?
While white pepper is specified for its subtle heat and appearance, black pepper can be used as a substitute.
Why do you rinse the beans after cooking or draining?
Rinsing stops the cooking process for fresh beans and removes excess sodium or liquid from canned beans.
Is this salad served warm or cold?
This is a cold salad meant to be served chilled after marinating.