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Close-Up of Vegan Bean Salad in Serving Bowl

Vegan Three-Bean Salad with Lemon, Mint and Parsley

The Pesky Vegan
Ready in under ten minutes, this vegan bean salad is an easy summer side dish that's dairy-free, gluten-free, sugar-free, and high in protein.
4.84 from 6 votes
Prep Time 10 minutes
Total Time 10 minutes
Course Side Dish
Cuisine Gluten-free, Vegan
Servings 6
Calories 259 kcal

Ingredients
 

  • 1 red onion, finely diced
  • 2 garlic cloves, finely chopped or minced
  • 2 lemons, juiced
  • 3 tablespoons extra-virgin olive oil
  • 1x 14 oz (400 g) tin chickpeas, drained and rinsed
  • 1x 14 oz (400 g) tin kidney beans, drained and rinsed
  • 1x 14 oz (400 g) tin black beans, drained and rinsed
  • ½ large cucumber, diced
  • 1 red pepper, deseeded and diced
  • Small handful fresh parsley, chopped (leaves and stems)
  • Small handful fresh mint, chopped (remove the leaves first and discard the stems)
  • Salt and pepper to taste

Instructions
 

  • To a small bowl, add the chopped onion and garlic. Mix in around three quarters of the lemon juice (i.e. 1½ lemons) and season with salt and pepper. The lemon juice will help to mellow the flavour of the onion and garlic.
  • Once the chickpeas and beans have been drained and well rinsed (I use a colander for this), add these to a large bowl along with the diced cucumber, red pepper, parsley, and mint. Mix well.
  • To the smaller bowl, add the olive oil and give it a stir. Pour this dressing into the larger bowl and mix everything thoroughly.
  • Adjust the seasoning if necessary, adding any extra lemon juice, olive oil, salt, pepper, or herbs. Mix well, scooping some of the dressing to the top, and serve.

Notes

Other beans: You can swap out any of the beans for another canned variety.
Dried beans: Canned beans are best for convenience, but you could also use dried beans that have been thoroughly cooked beforehand. For more info, see my Beginner's Guide to Pulses.
Other ingredients: Feel free to throw in other ingredients such as celery, tomatoes, corn, or avocado.
Fresh herbs: If you don't want the parsley flavour to be as strong, just use the leaves and not the stems. Other good herbs include fresh coriander, basil, or dill.
Olive oil: When making dressings, I'd always recommend using a good-quality, extra-virgin olive oil.
Bowl: Using a large bowl will make it easier to mix everything together.
Storage: Cover and refrigerate for up to 3-4 days, mixing well again each time before serving. Freeze for up to three months and defrost thoroughly in the fridge (rather than e.g. a microwave).
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* The nutrition info below is for one serving, based on a total of six servings.

Nutrition

Calories: 259kcalCarbohydrates: 35gProtein: 12gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 810mgPotassium: 622mgFiber: 12gSugar: 4gVitamin A: 970IUVitamin C: 39mgCalcium: 87mgIron: 3mg
Nutrition Facts
Vegan Three-Bean Salad with Lemon, Mint and Parsley
Amount Per Serving
Calories 259 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Sodium 810mg35%
Potassium 622mg18%
Carbohydrates 35g12%
Fiber 12g50%
Sugar 4g4%
Protein 12g24%
Vitamin A 970IU19%
Vitamin C 39mg47%
Calcium 87mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword easy bean salad, summer salad, vegan salad recipe
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