Looking for a healthy and delicious salad recipe? Try a 1/3 cup of three bean salad, which packs only 70 calories per serving. This easy-to-make dish is perfect for a quick and nutritious lunch or as a side dish for dinner.
In addition to being low in calories, three bean salad is high in fiber and protein, making it a great choice for those looking to improve their diet or lose weight.
In this article, we'll explore the ingredients, nutritional benefits, and step-by-step instructions on how to make this tasty salad.
What is three bean salad?
Three bean salad is a mixture of three types of beans - usually kidney beans, green beans, and wax beans - that are marinated in a tangy vinaigrette dressing. This salad is a popular side dish in American cuisine and is often served at picnics, barbecues, and potlucks. Due to its high nutritional value and delicious taste, three bean salad has gained popularity in recent years.
Ingredients of three bean salad
To make a three bean salad, you will need the following ingredients: - 1 can of kidney beans - 1 cup of green beans, trimmed and cut into bite-sized pieces
- 1 cup of wax beans, trimmed and cut into bite-sized pieces
- 1/4 cup of red onion, finely chopped
- 1/4 cup of cilantro, finely chopped
- 2 tablespoons of red wine vinegar
- 2 tablespoons of olive oil
- Salt and pepper to taste
Calories in three bean salad
One serving (1/3 cup) of three bean salad contains approximately 70 calories. This makes it a low-calorie food that can be easily incorporated into a weight loss diet. However, it is important to note that the calorie content may vary depending on the ingredients used and the serving size.
Health benefits of three bean salad
Three bean salad is an excellent source of fiber, with one serving containing approximately 4 grams of fiber. It also provides a good amount of protein and essential nutrients, such as iron and folate. In addition, the ingredients used in three bean salad - such as kidney beans, green beans, and wax beans - are known for their antioxidant properties, which can help protect against chronic diseases like cancer and heart disease.
How to make three bean salad
To make a three bean salad, follow these simple steps: 1. In a large bowl, mix together the kidney beans, green beans, and wax beans. 2. Add the finely chopped red onion and cilantro to the bowl and mix well.
Serving size of three bean salad
One serving of three bean salad is typically 1/3 cup, which is equivalent to approximately 70 calories. However, you can adjust the serving size based on your nutritional needs and personal preferences. If you are using three bean salad as a main dish, you may want to increase the serving size to 1/2 or 1 cup.
Three bean salad and weight loss
Three bean salad is a low-calorie, high-fiber food that can help you feel full and satisfied without consuming too many calories. In addition, the protein content in the salad can help boost your metabolism and aid in weight loss. Incorporating three bean salad into your diet can help you reach your weight loss goals in a healthy and sustainable way.
Three bean salad and protein
Three bean salad is a good source of plant-based protein, with one serving containing approximately 3 grams of protein. This makes it a great option for vegetarians and vegans who may struggle to meet their daily protein needs. Incorporating three bean salad into your meals can help ensure you are getting enough protein in your diet.
Three bean salad for vegetarians
Three bean salad is a great option for vegetarians as it is a good source of protein and essential nutrients like iron and folate. In addition, it is easy to customize by adding different vegetables, spices, or dressings to suit your taste preferences. Whether you are a vegetarian or simply looking to incorporate more plant-based meals into your diet, three bean salad is a delicious and nutritious choice.
Three bean salad and fiber
Three bean salad is an excellent source of fiber, with one serving containing approximately 4 grams of fiber. This makes it a great food for promoting healthy digestion and preventing constipation. Incorporating three bean salad into your diet can help ensure you are getting enough fiber in your diet.
"Let food be thy medicine and medicine be thy food" - Hippocrates
FAQs About Three Bean Salad
1. How many calories are in a 1/3 cup serving of three bean salad?
A 1/3 cup serving of three bean salad contains 70 calories.
2. What are the nutritional benefits of three bean salad?
Three bean salad is a good source of protein, fiber, and various vitamins and minerals. The combination of beans offers a range of health benefits such as improved digestion, weight management, and better heart health.
3. Is three bean salad a healthy food choice?
Yes, three bean salad is generally considered a healthy food choice as it is low in fat and calories, and high in nutrients. However, some store-bought varieties may contain added sugars and preservatives, so it's important to read the label and choose a brand with minimal processed ingredients.
4. Can I make three bean salad at home?
Yes, three bean salad is easy to make at home with a few simple ingredients such as canned beans, vinegar, oil, and seasonings. There are many recipes available online with variations to suit individual tastes.
5. How can I store three bean salad leftovers?
Store three bean salad leftovers in an airtight container in the refrigerator for up to three days. If the salad becomes dry upon storage, add a splash of vinegar or oil to bring back the moisture.