This classic salad is fully packed with protein. It is flavorful and it looks colorful.
You can make this salad any time, especially during barbeques. You can serve this salad as sides for parties or just serve it as the main meal itself during regular days. Some days, I have it as a meal along with some lettuce and grilled chicken.
The kidney beans and the chickpeas paired with fresh vegetables like capsicum, tomato, and green beans make this salad more healthy.
The simple dressing made with, olive oil, lemon juice, mustard powder pepper powder, and salt adds flavor to the salad. It won’t taste bland because of the mustard powder and the freshly ground black pepper. It has a small tanginess of the lemon and also it is a little spicy.
You can reduce the amount of pepper powder added if you do not want the salad to taste spicy.
In this recipe, I have prepared a simple dressing using olive oil, lemon juice, mustard powder, black pepper powder, and salt. I have added all the salad ingredients (the vegetables and the beans) and then I have added the salad dressing and tossed it well.
You can serve this salad immediately after making it, or you can keep it for 30 minutes and then serve. You can also prepare this healthy salad the previous day refrigerate and serve it the next day.
VARIATION
You can prepare this healthy salad without rice as well. If you do not want rice in your salad, make it only with the beans and the vegetables. It tastes equally good.
THREE BEAN AND RICE SALAD RECIPE
Classic salad made with three beans, rice and vegetables.
MAKING TIME : 5 – 7 MINUTES + TIME TO COOK THE BEANS
CAN BE SERVED TO 3 TO 4 PEOPLE
INGREDIENTS
All the ingredients are measured in a 250 ml cup
All the ingredients must be at room temperature
- 200 grams of fresh green beans, cut into 1 inch pieces and cooked just soft
- 1 cup of cooked kidney beans
- 1 cup of cooked chickpeas
- 1 medium tomato seeded and cut into small pieces
- 1 small green capsicum seeded and cut into small pieces
- 2 cups of cooked basmati rice
FOR THE DRESSING
- 2 tablespoons of freshly squeezed lemon juice
- 2 tablespoons of olive oil
- 1/2 teaspoon of mustard powder
- 1/2 teaspoon of coarsely ground black pepper
- 1/2 teaspoon or required amount of salt
METHOD
- To make the salad dressing, pour all the salad dressing ingredients in a small jar, place the lid on and shake well. Keep aside.
- In a big bowl, add the cooked green beans, chickpeas, kidney beans, tomato, capsicum pieces and the cooked basmati rice.
- Pour the salad dressing over the salad and toss it so that the dressing is well coated on all the ingredients.
- Cover it, keep it at room temperature for 1/2 an hour and then serve.
NOTES
When you cook the beans, cook them soft, but not mushy.
When you cook the green beans, kidney beans and the chickpeas you can add a bit of salt. If you are doing so, add less salt in the dressing.
To make it more colorful, you can add different colors of capsicum.
If you are using dried chickpeas and kidney beans, soak them separately overnight and cook them separately.
If you are using canned chickpeas and kidney beans, drain and rinse before using
To cook the rice follow the package instructions.
You can prepare this salad the previous day, refrigerate and serve it the next day too.
STEP BY STEP PICTURES
To make the salad dressing, pour all the salad dressing ingredients in a small jar, place the lid on and shake well. Keep aside.
In a big bowl, add the cooked green beans, chickpeas, kidney beans, tomato, capsicum pieces and the cooked basmati rice.
Pour the salad dressing over the salad
Toss it so that the dressing is well coated on all the ingredients.
Cover it and keep it at room temperature for 1/2 an hour and then serve.
