3 Bean Salad For Easy Fiber

I’m obsessed with 3 Bean Salad. I thought this was a tired picnic staple until I noticed how nutritious and delicious this can be.

Fiber! We all have heard that we need it but what exactly does it do? It helps you poop better, digest better, lower cholesterol, and control blood sugar. They say you should aim for about 27 grams of fiber per day. Some Americans get none. 

Kidney beans have 7.9 grams of fiber & 8 grams of protein per 1/2 cup serving. Chickpeas have 4.2 grams of fiber & 7 grams of protein per 1/2 cup serving. They’re about half of this recipe. You can also get some Apple Cider Vinegar, raw garlic, raw onion, parsley, and other detoxifiers into this salad. Best of all, it actually gets better after it sits overnight so you can make a big batch and eat it over a week. 

I’ve experimented with using canned beans versus organic beans soaked and cooked from scratch. They turned out about the same, so I’d say go with the cans if it’ll get you eating more beans faster.

3 Bean Salad Recipe

This ingredient list below is for a single batch. (This picture & the video show a double batch, which keeps in the fridge really well for 1 week.)

Place these ingredients in a large bowl.

• 1 can (15 ounces) chickpeas

• 1 can (15 ounces) kidney beans

• 1 can (15 ounces) green beans OR 2 cups steamed green beans cut in half

• 4 celery stalks, chopped

• 1/2 sweet onion, chopped

• 1/2 bunch parsley or other leafy herb, minced

Mix these together in a small bowl and then add to vegetables above.

• 1+ tablespoon salt to taste

• 1/3 cup apple cider vinegar OR other nice vinegar

• 1/3 cup olive oil OR avocado oil

• 1 lemon, juiced

• 1/2 bulb garlic, minced

• 1/4 cup honey or maple syrup

• (optional) 1/2” ginger, peeled and minced

• (optional) liquid brag’s to taste