Red, White, and Beans: A Three-Bean Salad to Provide Gut Support this Summer

This bean salad recipe is a super nutritious, easy, and affordable side dish to bring to your next get-together. It has plenty of fiber, antioxidants, potassium, and magnesium to keep your microbiome happy, balance out high-sodium foods, and prevent bloat! 

Three Bean Salad Recipe:

Prep Time: 15 minutes

Serving Size: This recipe yields approximately 9 servings with each serving ~2/3 cup.

Ingredients:

• 1 can kidney beans, drained and rinsed

• 1 can black beans, drained and rinsed

• 1 can chickpeas, drained and rinsed

• 1 cup diced bell peppers (use a mix of colors)

• ¼ cup chopped fresh parsley

• ¼ cup chopped fresh basil

• ¼ cup diced fresh green onion

For the Dressing:

• 1/4 cup olive oil

• 1/4 cup apple cider vinegar

• 1 tablespoon Dijon mustard

• 1 tablespoon honey (or maple syrup for a vegan option)

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the kidney beans, black beans, chickpeas, green onion, bell peppers, and herbs.

2. In a separate small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper until well combined.

3. Pour the dressing over the bean mixture and toss gently to coat all the ingredients.

4. Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld together.

5. Serve chilled and enjoy as a fiber-rich side dish at your barbecue or Fourth of July gathering!

Low-FODMAP Alternative Recipe:

Prep Time: 15 minutes

Serving Size: This recipe yields approximately 12 servings; 1 serving is about 1/3 cup.

It's important to note that serving sizes can vary based on individual dietary needs and preferences. These estimates are a general guideline, and you can adjust them as per your requirements.

Ingredients:

• 1 can kidney beans, drained and rinsed

• 1 can chickpeas, drained and rinsed

• 1 cup diced green bell pepper (~1 bell pepper)*

• ¼ cup diced green onion (green part only)

• ¼ cup basil

• ¼ cup tablespoon chopped fresh parsley

For the Dressing:

• 2 tablespoons olive oil

• 2 tablespoons apple cider vinegar

• 1 tablespoon Dijon mustard

• 1 tbsp maple syrup

• Salt and pepper to taste

Instructions

1. In a large bowl, combine the kidney beans and chickpeas, red bell pepper, green bell pepper, and herbs.

2. In a separate small bowl, whisk together the olive oil, vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.

3. Pour the dressing over the bean mixture and toss gently to coat all the ingredients.

4. Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld together.

5. Enjoy this low FODMAP, high fiber side!