Low Sodium Three Bean Salad

Bright, fresh, and perfect for healthy eating, this Low Sodium Three Bean Salad is a heart-healthy twist on a classic favorite. Packed with vibrant kidney beans, chickpeas, and crisp blanched green beans, this colorful recipe brings together a medley of textures and flavors. Red onion, bell pepper, and fresh parsley add a delightful crunch and earthy zest, while a tangy, homemade dressing made with olive oil, apple cider vinegar, Dijon mustard, and a touch of honey ties it all together without any unnecessary sodium. Ready in just 15 minutes with no cooking required beyond blanching, this quick and easy dish is perfect as a side for summer barbecues or a light, make-ahead lunch. Enjoy a nutritious, low-sodium option that doesn’t compromise on flavor!

Nutriscore Rating: 91/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 6

Ingredients

• 1 can (15 oz) Kidney beans (no salt added, rinsed and drained)
• 1 can (15 oz) Chickpeas (no salt added, rinsed and drained)
• 2 cups Green beans (fresh, trimmed and blanched)
• 0.5 cup Red onion (finely chopped)
• 0.5 cup Red bell pepper (diced)
• 0.25 cup Fresh parsley (chopped)
• 3 tablespoons Olive oil
• 2 tablespoons Apple cider vinegar
• 1 tablespoon Fresh lemon juice
• 1 teaspoon Dijon mustard (low sodium)
• 1 teaspoon Honey (or maple syrup for vegan option)
• 1 clove Garlic (minced)
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Rinse and drain the kidney beans and chickpeas thoroughly in a colander to remove any excess starch or sodium from the canning liquid.

Step 2

Blanch the fresh green beans by adding them to a pot of boiling water for 2-3 minutes, then transferring them immediately to an ice bath to stop the cooking process. Drain and set aside.

Step 3

In a large mixing bowl, combine the kidney beans, chickpeas, blanched green beans, red onion, red bell pepper, and chopped parsley.

Step 4

In a small bowl or jar, whisk together the olive oil, apple cider vinegar, lemon juice, Dijon mustard, honey (or maple syrup), minced garlic, and ground black pepper to create the dressing.

Step 5

Pour the dressing evenly over the bean mixture in the large bowl.

Step 6

Gently toss all the ingredients together until the beans and vegetables are well coated with the dressing.

Step 7

Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld together. This step also helps enhance the overall taste.

Step 8

Before serving, give the salad another quick toss and adjust the seasoning with additional black pepper if necessary.

Nutrition Facts

Serving size	(1460.9g)

Amount per serving	% Daily Value*
Calories	1654.3

Total Fat 56.1g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 111.6mg	0%
Total Carbohydrate 229.4g	0%
Dietary Fiber 66.8g	0%
Total Sugars 45.8g
Protein 70.2g	0%

Vitamin D 0IU	0%
Calcium 603.9mg	0%
Iron 26.9mg	0%
Potassium 4072.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.6%

Protein: 16.5%

Carbs: 53.9%