Jalapeño-Lime Three Bean Salad Recipe
Cultures around the world have leaned on beans as a core ingredient in dishes for centuries. They're tiny but mighty in terms of nutrition and the list of health benefits is astounding. They happen to be one of the most versatile foods and have worked their way into all sorts of breakfasts, lunches, and dinners.
Wellness coach and recipe developer Miriam Hahn brings us this recipe for jalapeno-lime three bean salad and says, "There are so many things to love about this salad. It's full of delicious, fresh ingredients that are good for you and satiating. Many people don't know that beans are full of resistant starch which is great for gut health, a topic that is front and center these days. Plus, it's simple to throw together and usually doesn't raise any dietary concerns. It is naturally vegan, dairy, egg, and gluten-free. No special modifications needed for this one."
Gather the ingredients for jalapeno-lime three bean salad
To make this recipe, start by picking up some fresh items in the produce department. You'll need an English cucumber, red pepper, green pepper, tomato, jalapeño, avocado, scallions, and lime. "I like to use English cucumber here because they are less watery, but you can use a standard cucumber if you prefer. I find that adding one jalapeño is just the right amount of kick, but if you like things on the hotter side, add in another one," Hahn explains.
Then grab some canned beans: black, garbanzo, and kidney. For the dressing, you'll need some olive oil, apple cider vinegar, cumin, salt, and pepper. "You can substitute red wine vinegar for apple cider vinegar if that is what you have on hand," Hahn shares.
Dice the vegetables
Since we are using lots of veggies in this bean salad, we'll need to get them diced. Pull out a large chopping board and dice the cucumber, red pepper, green pepper, tomato, avocado, and scallions. "I buy organic cucumbers and leave the skin on. Try and chop everything roughly the size of the beans. This makes the salad easy to eat," Hahn explains.
Make the dressing
To make the dressing, grab a small bowl and add the olive oil, vinegar, lime juice, cumin, salt, and pepper. Whisk it together and set aside. This dressing can be made ahead if you want to save a step on the day you will be serving the salad.
Toss the ingredients and serve
Pull out a large bowl and add the chopped vegetables and drained beans. Now just pour on your dressing and toss. This salad makes a great lunch on its own or pairs well with just about any entree, such as roasted tomato soup or honey-glazed salmon. "It's best eaten the same day it's made because the avocado and tomato don't hold up well for leftovers," Hahn shares. This flavorful three bean salad may soon be on repeat at your house. Who doesn't love a 15-minute meal?
- 1 English cucumber
- 1 red pepper
- 1 green pepper
- 1 large tomato
- 1 jalapeño
- 1 avocado
- 3 scallions
- 1 can black beans, rinsed and drained
- 1 can garbanzo beans, rinsed and drained
- 1 can kidney beans, rinsed and drained
- 2 tablespoons olive oil
- 1 tablespoons apple cider vinegar
- Juice of one lime
- 1 teaspoon cumin
- ½ teaspoon salt
- ¼ teaspoon pepper
- Dice the cucumber, red pepper, green pepper, tomato, jalapeño, avocado, and scallions. Put these in a large bowl.
- In a small bowl, combine the olive oil, vinegar, lime juice, cumin, salt, and pepper.
- Add the chopped vegetables and the drained beans to a large bowl. Toss the dressing over the salad and serve.