mary berry 3 bean salad
Mary berry 3 bean salad is a refreshing and healthy dish that is perfect for any summer meal or BBQ. This salad features a delicious combination of kidney beans, chickpeas, and green beans, tossed in a tangy dressing made with garlic, mustard, and red wine vinegar. The result is a flavorful and protein-packed salad that can be enjoyed as a side dish or a light lunch. Plus, it’s easy to make and can be prepared ahead of time for a stress-free meal.
Why people also love Mary berry 3 bean
People also love Mary Berry’s 3 Bean Salad because it’s not only delicious, but also packed with nutrients and fiber from the different types of beans. The tangy dressing made with garlic, mustard, and red wine vinegar adds a bright and flavorful kick to the salad, while the fresh herbs like parsley and basil give it a refreshing aroma and taste. Moreover, the salad is versatile and can be served as a side dish with grilled meats or fish, or as a light meal on its own. Lastly, it’s easy to customize the recipe by adding other vegetables like cherry tomatoes, cucumbers, or bell peppers, making it a great way to use up any leftover produce in the fridge.
Ingredients:
- 1 can kidney beans, drained and rinsed
- 1 can chickpeas, drained and rinsed
- 200g green beans, trimmed
- 2 garlic cloves, minced
- 1 tablespoon Dijon mustard
- 1 tablespoon red wine vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
- A handful of fresh parsley leaves, chopped
- A handful of fresh basil leaves, torn
Instructions:
- Cook the green beans in boiling salted water for 3-4 minutes or until tender but still firm. Drain and rinse under cold water.
- In a large mixing bowl, combine the kidney beans, chickpeas, and green beans.
- In a small mixing bowl, whisk together the minced garlic, Dijon mustard, red wine vinegar, and olive oil to make the dressing.
- Pour the dressing over the beans and toss well to coat.
- Season with salt and pepper to taste.
- Add the chopped parsley leaves and torn basil leaves to the salad, and give it another good toss.
- Cover the salad and chill for at least an hour before serving.
Quick Facts
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Yield: 6 servings
Servings Suggestions:
This 3 Bean Salad is perfect as a side dish to grilled meats or fish, or as a light lunch on its own. It’s also great for picnics, potlucks, and BBQs.
Tips:
- For added crunch, you can add some chopped celery or diced red onion to the salad.
- You can also use a mixture of different beans, such as cannellini beans or black beans, depending on your preference.
- Don’t overcook the green beans, as they should be tender but still firm to the bite.
Nutrition Information:
Each serving of Mary Berry’s 3 Bean Salad (assuming 6 servings total) contains approximately:
- Calories: 186
- Fat: 6.4g
- Saturated Fat: 0.9g
- Carbohydrates: 24g
- Fiber: 7.2g
- Protein: 8.4g
Presentation:
You can present this salad in a large bowl or platter, garnished with some extra fresh herbs or lemon wedges. Alternatively, you can divide the salad into individual serving bowls or jars for a more visually appealing presentation.
Variations and substitutions you can try for Mary berry 3 Bean Salad:
- Grilled vegetables: Instead of using green beans, you can grill some vegetables like zucchini, eggplant, or peppers and add them to the salad.
- Different dressings: You can experiment with different dressings such as balsamic vinaigrette, honey mustard, or lemon tahini dressing.
- Protein: For added protein, you can add some chopped grilled chicken or shrimp to the salad.
- Other beans: Use any combination of three types of canned beans such as black beans, white beans, lima beans, cannellini beans, etc.
- Nuts and seeds: Add some crunchy texture by adding roasted nuts or seeds like almonds, walnuts, sunflower seeds, pumpkin seeds,or sesame seeds.
- Herbs: Experiment with different herbs such as mint, coriander, dill or chives for an extra flavor kick.
- Spices: Add some spices like cumin, smoked paprika, chili powder, or garlic powder for a more flavorful salad.
- Vegetables: Mix in some other vegetables like cherry tomatoes, roasted beets, cucumber or corn to add some variety and color to the salad.
- Gluten-free: If you need a gluten-free option, substitute soy sauce with tamari or coconut aminos.
- Low-carb: For a low-carb option, you can substitute the beans with cauliflower rice or shredded cabbage.
Recommendations and notices:
- Don’t overcook the green beans, as they should still be firm to the bite.
- Rinse the canned beans thoroughly to remove any excess salt or preservatives before adding them to the salad.
- Make sure the dressing is evenly distributed throughout the salad for maximum flavor.
- For best results, chill the salad in the refrigerator for at least an hour before serving to allow the flavors to blend together.
- This salad can be stored in an airtight container in the refrigerator for up to 3-4 days.
- You can adjust the seasoning according to your taste by adding more salt, pepper or lemon juice.
- It’s always a good idea to taste the salad before serving and adjust the seasoning if necessary.
- When preparing the salad, you can also use fresh, cooked beans instead of canned beans if you have them available.
- If you want to make the salad vegan or vegetarian-friendly, you can omit the bacon or replace it with vegan bacon.
- Make sure to follow food safety guidelines when preparing and storing the salad, such as washing your hands thoroughly and keeping the salad refrigerated until ready to serve.
FAQ for mary berry 3 bean salad
Yes, you can use fresh beans that have been cooked until tender. Please adjust the cooking time as needed.
The salad will keep in the fridge for up to 3-4 days when stored in an airtight container.
The recipe itself is gluten-free, but make sure to check the labels of the canned beans and other ingredients to ensure they do not contain any gluten.
You can omit the bacon altogether or replace it with a vegetarian bacon alternative such as tempeh bacon or coconut bacon.
Yes, you can use any combination of canned beans that you prefer such as black beans, white beans, or kidney beans.
Yes, you can make the dressing ahead of time and store it in the fridge until ready to use. Mix it well before incorporating it into the salad.
This recipe makes 4-6 servings, depending on the size of your portions.
Yes, you can add extra vegetables to the salad such as cherry tomatoes, sliced red onion, or diced bell peppers for added flavor and color.
While traditionally served chilled, you could serve this salad warm if you prefer. Just make sure to let it cool slightly before adding the dressing.
Conclusion
Mary Berry’s 3 Bean Salad is a simple and tasty dish that is perfect for any occasion. With its combination of kidney beans, chickpeas, and green beans, this salad is rich in fiber, protein, and nutrients. The tangy dressing made with garlic, mustard, and red wine vinegar adds a zesty kick to the dish, while the fresh herbs like parsley and basil give it a refreshing flavor and aroma. The salad is easy to prepare, can be made ahead of time, and is versatile enough to be served as a side dish or a light meal on its own. Overall, this 3 Bean Salad is a healthy and delicious way to enjoy the flavors of summer!
