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three bean salad in a white bowl with spoon

Soaked Three Bean Salad

Fast and easy recipe for three bean salad made with beans that are presoaked and cooked for maximum nutrient absorption and digestibility.

Course Salad
Cuisine American
Keyword easy, soaked, traditional
Prep Time 10 minutes
Total Time 10 minutes
Servings 6
Calories 160 kcal
Author Sarah Pope MGA

Ingredients

Dressing

Instructions

  1. Trim off the ends of the green beans and rinse thoroughly in filtered water.

    rinsing green beans in filtered water
  2. Cut the green beans into quarters or pieces about 1" each.

  3. Place the green beans in a medium pot and add one cup of filtered water. Bring to a boil, cover, and continue to boil on medium heat for 5 minutes. Remove promptly from the heat, drain, and set aside with cover off to cool.

    drained green beans in a colander
  4. Place chickpeas and kidney beans in a strainer and rinse thoroughly. Pat dry with a clean, cotton towel and place in a large bowl.

    rinsing chickpeas and kidney beans in filtered water
  5. Mix in the cooled green beans and add a pinch of sea salt if desired.

  6. Drizzle in the extra virgin olive oil and vinegar. Stir with a large spoon to mix thoroughly. Serve immediately. Refrigerate leftovers for up to four days in a sealed container.

Recipe Notes

  1. If you don't even have enough time to cook the green beans briefly on the stovetop, then you can substitute another type of bean instead. I recommend Jovial's cannellini beans that are presoaked, cooked, and packed in glass jars.
  2. Raw apple cider vinegar may be substituted for the rice vinegar. However, the taste of the salad will be more tart as rice vinegar has more sweetness.
  3. I highly recommend spending the extra money to buy organic green beans, as this crop is highly sprayed and usually makes the "dirty dozen" list put out annually by the Environmental Working Group.
Nutrition Facts
Soaked Three Bean Salad
Amount Per Serving (0.5 cup)
Calories 160 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Sodium 150mg6%
Potassium 145mg4%
Carbohydrates 14g5%
Fiber 4g16%
Protein 5g10%
Vitamin A 50IU1%
Vitamin C 3mg4%
Calcium 16mg2%
Iron 0.75mg4%
* Percent Daily Values are based on a 2000 calorie diet.