Healthy Avocado and Three Bean Salad

Avocado and Three Bean Salad Inspiration

When I first created my Avocado and Three Bean Salad, I was inspired by a vibrant market day. The stalls were bursting with fresh produce, and I couldn’t resist the colorful array of beans and vegetables. This Avocado and Three Bean Salad recipe is perfect for picnics and potlucks, making it a delightful addition to any gathering. I remember picking out the best avocados, ripe and creamy, knowing they would be the star of the salad.

Ingredients Come Together

The beauty of the Avocado and Three Bean Salad is its simplicity and versatility. I love how the red kidney beans, chickpeas, and black beans provide a hearty base, while the red onion and bell pepper add a nice crunch. The cherry tomatoes bring a burst of sweetness, and the fresh parsley or cilantro gives the salad a refreshing touch. It’s amazing how these ingredients come together to create a salad that’s not only delicious but also nutritious.

The Joy of Preparation

Preparing the Avocado and Three Bean Salad is a joy in itself. I start by rinsing and draining the beans, making sure they’re ready to soak up the zesty lime dressing. Chopping the vegetables is like a colorful medley on my cutting board, each ingredient adding its unique flair. The avocados are diced just before mixing to keep them fresh and vibrant, ensuring every bite is creamy and delightful.

The Final Touch

Finally, the magic happens when everything is combined in a large bowl. I drizzle the extra virgin olive oil and squeeze fresh lime juice over the salad, adding a sprinkle of sea salt to taste. After gently tossing the ingredients together, I let the salad marinate in the fridge for an hour. This Avocado and Three Bean Salad not only tastes better as it sits but also looks inviting, making it a guaranteed hit at any meal.

Chef’s Notes- Avocado and Three Bean Salad

• Bean Preparation: After draining and rinsing the beans, pat them dry with a paper towel to remove excess moisture. This helps prevent the salad from becoming too watery.
• Avocado Selection: Choose avocados that are ripe but firm. Overripe avocados can become mushy when mixed into the salad.
• Fresh Herbs: Fresh herbs add a burst of flavor and vibrant color. Use cilantro for a zesty, citrusy note or parsley for a more subtle, earthy taste.
• Dressing Balance: Adjust the lime juice and olive oil to your taste. If you prefer a tangier dressing, add more lime juice. For a richer texture, increase the olive oil.
• Resting Time: Allow the salad to marinate for at least 1-2 hours in the refrigerator. This resting time lets the flavors meld and intensify.
• Storage: If making ahead, add the avocado just before serving to prevent it from browning.
• Texture Variety: For added texture, consider tossing in a handful of toasted nuts or seeds, such as pumpkin seeds or sunflower seeds.
• Presentation: For a visually appealing presentation, layer the ingredients in a clear glass bowl, showcasing the vibrant colors of the beans, vegetables, and herbs.

Avocado and Three Bean Salad

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Dive into this vibrant Avocado and Three Bean Salad, a delightful vegan and gluten-free dish perfect for any picnic or potluck! Packed with fresh vegetables and herbs, this salad is not only a fantastic side but also hearty enough to be a main course. With a zesty lime dressing, it’s a refreshing and nutritious option that will leave everyone asking for seconds!

Course: Main Course, Salad, Side DishCuisine: American, Vegan, VegetarianDifficulty: Easy

Print

Servings

4

servings

Prep time

10

minutes

Cooking time

0

minutes

Calories

267

kcal

Resting Time

1

hour 

Total time

1

hour 

10

minutes

Cook Mode

Keep the screen of your device on

Ingredients

• Beans and Vegetables

• 1 (15-ounce) can red kidney beans drained and rinsed

• 1 (15-ounce) can chickpeas (garbanzo beans) drained and rinsed

• 1 (15-ounce) can black beans drained and rinsed

• 1 medium red onion finely chopped

• 1 cup cherry tomatoes halved

• 1 large bell pepper diced

• 2 ripe avocados diced

• 1 bunch fresh cilantro or parsley chopped

• Dressing

• 1/3 cup extra virgin olive oil (more if needed)

• 2 limes Juice of (or lemons)

• Sea salt to taste (preferably Pink Himalayan)

Directions

• Prepare Beans and Vegetables – Drain and rinse the kidney beans, chickpeas, and black beans thoroughly using a colander. Transfer them to a large mixing bowl.
• Chop Fresh Ingredients – Finely chop the red onion and dice the bell pepper. Halve the cherry tomatoes and dice the avocados. Chop the fresh parsley or cilantro.
• Combine Ingredients – Add the chopped onion, tomatoes, bell pepper, avocado, and fresh herbs to the bowl with the beans.
• Make Dressing – Drizzle the extra virgin olive oil over the salad mixture. Squeeze the juice of two limes over the top and sprinkle with sea salt to taste.
• Serve – Gently toss all ingredients together until well combined. For best flavor, refrigerate for at least 1-2 hours before serving to allow the flavors to meld. Serve chilled as a side dish or a main course. Add more olive oil if desired just before serving.

Equipment

• chef’s knife
• cutting board
• mixing bowls
• colander
• measuring cups and spoons

Nutrition Facts

• Calories: 267kcal
• Carbohydrates: 25g
• Protein: 7g
• Fat: 17g
• Saturated Fat: 2g
• Cholesterol: 0mg
• Sodium: 80mg
• Potassium: 700mg
• Fiber: 9g
• Sugar: 3g
• Vitamin A: 15IU
• Vitamin C: 35mg
• Calcium: 6mg
• Iron: 15mg

FAQs- Avocado and Three Bean Salad

Can I use dried beans instead of canned beans?

Yes, you can use dried beans. Cook them according to the package instructions until tender, then proceed with the recipe. Make sure to cool the beans completely before adding them to the salad.

How long does this salad last in the fridge?

This salad can be stored in an airtight container in the refrigerator for up to 3 days. For the best texture and flavor, it’s recommended to add the avocado just before serving.

Can I make this salad ahead of time?

Yes, you can prepare the salad up to a day in advance. Store the salad and dressing separately and combine them just before serving to keep the ingredients fresh and vibrant.

What can I use instead of lime juice in the dressing?

You can substitute lime juice with lemon juice or even orange juice for a slightly sweeter and milder flavor. Adjust the quantity to taste.

Is this salad suitable for meal prepping?

Absolutely! This salad is perfect for meal prepping. Prepare all the ingredients and store them separately. Assemble and dress the salad just before eating to maintain its freshness and texture.