April 30, 2016

Mediterranean Three Bean Salad

We're HUGE fans of this salad! It's bursting with bright, fresh flavors and has a little bit of everything. A lemony dressing and fresh herbs to elevate and energize, cucumber and tomato to refresh, and of course a protein punch for some good 'ol plant power! It's a pleasantly filling meal, and great choice for make ahead picnics, potlucks, and take-along lunches - especially since it tastes even better after it chills. We recently packed the leftovers in a cooler for our mountain picnic and it was fantastic. One big bowl of plant-based goodness to fuel us for our wilderness adventures (while I once again confirmed my favorite smell in the world is without a doubt fresh mountain pine) 🌲😉 Hope you give it a try too!

PS - come join The Garden Grazer on Instagram 🍓 and share a pic if you make this! I love seeing what you guys are cooking up.

Vegan, gluten-free
Serves about 6 (or 10-12+ as a side)

15 oz. can red kidney beans
15 oz. can garbanzo beans
15 oz. can black beans
3 roma tomatoes
1/2 small red onion
1 cucumber (I use English/hothouse)
1/2 cup fresh parsley
1/2 cup fresh cilantro

{For the dressing}
Juice from 1 lemon (more to taste)
1-2 cloves garlic, minced
1 Tbsp. red wine vinegar
1 Tbsp. olive oil (omit for oil free)
Salt to taste

Rinse and drain beans. Add to a large bowl.
Dice tomato and cucumber, finely dice red onion. Roughly chop herbs, stems removed. Add to bowl.
In a small bowl, add dressing ingredients and stir to combine.
Pour dressing over salad and toss well.
Add more lemon juice, vinegar, or salt to taste if desired.
Can serve immediately, but best served after it chills in the fridge.

Keeps covered in the fridge for several days. Stir before serving.
For a milder onion taste, sub green onions for the red.
If you're not a fan of cilantro, use 1 cup parsley (or vice versa). This has a lot of herbs in it, so decrease if you'd prefer!
Get creative and have fun putting your own spin on it - add avocado, bell pepper, kale, hemp hearts, etc!

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Keep the salad party going!


  1. Can I substitute the red wine vinegar with balsamic vinegar?

    1. Hi Eli! I bet that'd be great - it'll alter the taste a bit but should work just fine. Would love to hear if you give it a go! Have an awesome week :)