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Three Bean Salad

A nutritious recipe that's easy to make, with ingredients that will improve your mood. Beans and corn will help increase your serotonin levels - a chemical responsible for making you feel happy! Other ingredients work in complimentary ways to improve and stabilize brain function and help maintain a healthy heart. Nutritionist Barbara Mendez talks you through these topics while preparing this delicious 3 bean salad!
  Red bell pepper 1⁄2 , mince
  Carrot 1 , mince
  Yellow squash 1⁄2 , mince
  Corn 5 Ounce
  Canned black beans 1 Can (10 oz)
  Canned kidney beans. 1 Can (10 oz)
  Canned garbanzo beans 1 Can (10 oz)
  Scallions 1⁄2 Cup (8 tbs), chopped finely
  Red onion 1⁄2 Cup (8 tbs), mince
  Fresh basil leaves 2 Tablespoon, finely chopped
  Fresh oregano leaves 2 Tablespoon, finely chopped
  Fresh parsely 2 Tablespoon, finely chopped
  Red wine vinegar 1⁄2 Cup (8 tbs)
  Olive oil 3⁄4 Cup (12 tbs)
  Garlic 3 Clove (15 gm), mince
  Lemon juice 1⁄2 Large, juiced
  Salt To Taste
  Pepper To Taste

1. Drain and rinse black beans and chickpeas.

2. In a salad tossing bowl add beans, chickpeas, red peppers, corn, red onion, garlic, carrots, corn, red pepper, squash and scallions and mix well.
3. Then add sea salt, pepper, lime juice, fresh herbs (basil, oregano and parsley) and red wine vinegar and mix well.

4. Serve with meats, fish or as desired.

Recipe Summary

Difficulty Level: 
Preparation Time: 
10 Minutes

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Average: 4.3 (3 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 355 Calories from Fat 191

% Daily Value*

Total Fat 22 g33.5%

Saturated Fat 2.9 g14.6%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 440.8 mg18.4%

Total Carbohydrates 36 g12%

Dietary Fiber 7.7 g30.9%

Sugars 6.5 g

Protein 9 g18.2%

Vitamin A 44% Vitamin C 37.1%

Calcium 10.1% Iron 11.5%

*Based on a 2000 Calorie diet

Three Bean Salad Recipe Video