Tasty Tuesday: Three Bean Summery Salad

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Tasty Tuesday: Three Bean Summery Salad

I made this salad for a potluck and it completed the other delicious appetizers very nicely. The salad has a fresh and flavourful taste. You can serve this salad with coconut tofu chocolate pudding and you have a light and delicious summer dinner.

This salad is rich in:

  • Proteins, molybdenum, folate, copper, fiber, and manganese from beans
  • Vitamins K and B5 from cucumber
  • Vitamins A, B3, B6, C, E, K, biotin, folate, copper, potassium, manganese, phosphorus, and fiber from tomatoes
  • Many minerals (manganese, copper, potassium, phosphorus), vitamins (biotin, B6, C, B1, folate), and fiber from red onion
  • Vitamin E and healthy fats from olive oil
  • Vitamin C from lemon juice
  • Manganese and vitamin B6 from garlic, in addition to garlic’s anti-inflammatory, antibacterial, and antiviral roles
  • Minerals from sea salt
  • Manganese, vitamin K, copper, and fiber from black pepper
  • Vitamins K, A, and C, manganese, copper from basil

Three Bean Summery Salad

Makes 5 big servings


1 can (540 ml) white kidney beans

1 can (398 ml) pinto beans

1 can (398 ml) red kidney beans

1 ½ cup cucumber, cubed

1 ½ cup cherry tomatoes, quartered

¼ cup red onion, chopped

3 tablespoons olive oil

1 tablespoon and 1 teaspoon lemon juice

2 big garlic cloves

1 teaspoon salt

¼ teaspoon black pepper

8 basil leaves, finely chopped


Put the beans, cucumber, tomatoes, and red onion in a big bowl.

Make the dressing by mixing olive oil, lemon juice, garlic, sea salt, and black pepper in a small bowl.

Pour the dressing over the salad ingredients. Add the basil and mix well gently. Serve cold.

This salad keeps in the fridge for up to 3 days.


What is your favourite bean salad that you make over and over again?


Source of nutritional information:




2016-10-19T08:29:42+00:00By |Categories: Dinner recipes, Lunch recipes, Nutrition, Tasty Tuesdays|Tags: , |2 Comments

About the Author:

Alina Muresan is a Holistic Nutritional Consultant who specializes in family nutrition and health. Visit her website, Orgali.ca to find great advice on your child's nutrition and delicious recipes that are healthy and fast!


  1. Allison July 3, 2014 at 9:07 am - Reply

    Ohh I love a bean salad! This one looks great! Also, hello from a fellow RHN 🙂

    • Alina July 3, 2014 at 10:31 am - Reply

      Thank you, Allison.
      You have a great website. The pecan raspberry pie squares look amazing.

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