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Low-Sugar, Low Fat, Protein-Packed Three Bean Salad

This three-bean salad is a twist on traditional recipes, resulting in more high-quality protein and fiber per serving, while having less sugar and fat. It makes a great side dish at home, and it's portable.
Author: Heather Mangieri, RDN

Ingredients

  • 1 3/4 cup Black Beans
  • 1 3/4 cup Red Kidney Beans
  • 1 3/4 cup Chickpeas (garbanzo beans)
  • 2 cups Corn (cooked)
  • 1 Medium Tomato or 1 can of Diced Tomatoes (drained)
  • 1/2 Red Onion (diced)
  • 1 tsp Garlic Powder
  • 1 tsp Black Pepper
  • 5 tbsp White Wine Vinegar
  • 1 tsp Lime Juice
  • 1/4 cup Fresh Cilantro (chopped)

Instructions

  • Mix all ingredients in a bowl. Chill to allow flavors to combine.

Notes

*Note: I did not add any additional salt to this recipe, because the canned beans provide mor ethan enough salt. If you use dried beans in place of canned, you will need to add salt to taste.
  • Recipe Makes: 7 cups 
  • Serving Size: 1/2 cup
  • Servings Per Recipe: 14
  • Nutrition Facts (per serving): 110 calories, 20 g carbohydrates, 6 g fiber, 3 g sugars, 1 gram fat, 0 g saturated fat, 0 mg cholesterol, 170 mg sodium, 6 g protein, 10% DV iron, 4% DV for potassium, 4% DV calcium
  • Meal Planning Servings: 1.5 CHO; 1 PRO; 0 FAT