There are only 2 Smart Points in this easy and tasty Three Bean Salad for people on the Weight Watchers Freestyle plan, myWW Blue plan, or myWW Purple plan. It is 5 SmartPoints per portion on the myWW Green plan.
You can find out how many WW Personal Points this recipe will cost you if you follow their plan.
Its tasty and filling and makes a great addition to any barbecue or cook out. But I think it tastes great on its own for lunch or as a quick low-point snack at any time of the day. It really is a perfect, healthy and satisfying Weight Watchers recipe.
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I can see why a good three bean salad is a must-have at any family get-together, cookout, or barbecue.
Most of the time, Three Bean Salad is healthy because the beans are high in protein and fiber. However, the dressing can be high in sugar and oil, so be careful if you eat this salad out.
Many Smart Points will be lost because the salad is very high in calories if it has a lot of oily dressing on it.
So this Three Bean Salad is not as thick as the ones you might find at a salad bar. The dressing coats the beans nicely and is very tasty but the salad isnt swimming in oily dressing!.
In this salad, I use kidney beans, cannellini beans, and chickpeas. I also add finely chopped red onion and celery for better taste and crunch. Yum!.
Bean salad is a simple nutritious dish that makes for a tasty and healthy addition to any meal. There are many reasons why bean salads are good for you.
High in Fiber
One of the biggest benefits of bean salads is that they are high in fiber Just one cup of canned beans contains around 11-12 grams of fiber The Dietary Guidelines for Americans recommend adult women aim for 25 grams of fiber per day and adult men aim for 38 grams. Most Americans fall far short of this, with an average intake of just 16 grams per day.
Fiber is beneficial for many aspects of health. It helps regulate digestion and prevents constipation. It also helps lower cholesterol levels and control blood sugar. The soluble fiber found in beans and lentils helps feed the good bacteria in your gut. Overall, a high-fiber diet is associated with a reduced risk of heart disease, diabetes, and some cancers.
Bean salads provide an easy and tasty way to boost your daily fiber intake. Just one serving can provide nearly half the recommended daily amount.
Excellent Source of Folate
Beans are one of the best sources of folate, providing about 35% of your Recommended Daily Allowance (RDA) in just 1/2 cup cooked beans. Folate is a B vitamin that is critical for cell growth and development. It is especially important for pregnant women, as it helps prevent neural tube defects in babies.
Folate is also beneficial for heart health. It helps lower levels of homocysteine, an amino acid linked to an increased risk of heart disease.
By incorporating bean salads into your diet, you can easily meet your daily folate needs. One serving of bean salad provides about 35-40% of the RDA for folate.
High in Iron
Many people, especially premenopausal women, are deficient in iron. Just 1/2 cup of cooked beans provides around 15-20% of the Recommended Daily Allowance for iron. Beans contain non-heme iron, which is the form of iron found in plant foods.
Pairing beans with vitamin C-rich foods helps increase the absorption of iron. So adding veggies like bell peppers, tomatoes, kale or broccoli to bean salads can further boost their iron content. Bean salads can be especially important for vegetarians and vegans who want to increase their iron intake from non-animal food sources.
Excellent Source of Potassium
Potassium is an important mineral that most people don’t get enough of. It helps lower blood pressure by balancing out the negative effects of sodium. Beans are one of the best sources of potassium, with 1 cup cooked beans providing 15-20% of the RDA.
Potassium also supports bone health, reduces the risk of kidney stones and helps maintain muscle mass as you age. Adding bean salads to your weekly meal plan can help you meet your potassium needs.
Low in Fat
Unlike other high-protein foods like meat and cheese, beans are naturally low in fat, especially saturated fat. One cup of cooked beans contains around 1-3 grams of fat total. Saturated fat intake has been linked to an increased risk of heart disease, so the low saturated fat content makes beans a heart-healthy choice.
Bean salads provide a lean source of protein and fiber without all the extra fat that often comes with animal products. You can feel good about adding an extra scoop of bean salad to your plate.
Protein-Packed
Getting enough protein is important for building muscle mass and repairing tissue. Unlike some other vegetarian protein sources, beans provide a “complete” protein containing all the essential amino acids. Just 1 cup of cooked beans provides around 15 grams of protein.
While animal proteins like meat and eggs may contain more protein per gram, bean salads are still an excellent source of plant-based protein. Combining beans with grains or rice in a salad can provide all the essential amino acids you need.
Rich in Antioxidants
In addition to vitamins, minerals and protein, beans contain beneficial plant compounds like antioxidants. Darker pigmented beans, like black beans, red kidney beans and pinto beans, contain the antioxidant anthocyanin. Lighter beans like navy beans and Great Northern beans contain phenolic acids like ferulic acid.
These antioxidants help lower oxidative stress and inflammation in the body. Population studies have found that people who eat more beans and legumes have a lower risk of certain cancers, heart disease and diabetes. Adding bean salads to your diet is an easy way to get more antioxidants.
Beneficial for Blood Sugar Control
The fiber and protein in bean salads help promote stable blood sugar levels. Fiber slows the absorption of sugar from foods, preventing unhealthy spikes and crashes in blood sugar. Protein also helps regulate blood sugar.
Studies show that including beans in your diet can reduce insulin resistance and lower hemoglobin A1C levels (a measure of long-term blood sugar control). The American Diabetes Association recommends including beans in your meal plan because of their blood sugar benefits. The fiber and protein in bean salads make them a smart choice for people with diabetes.
Supports Heart Health
Bean salads check all the boxes when it comes to benefits for heart health. They are high in fiber, folate, potassium, magnesium, and antioxidants while being low in saturated fat. Multiple studies have found that eating beans regularly is associated with lower LDL cholesterol, blood pressure, and inflammation – all major risk factors for heart disease.
Enjoying bean salads a few times a week is an easy and tasty way to support your cardiovascular health.
Good Source of Manganese
Manganese is a trace mineral that is important for metabolism, bone health, and protecting cells from damage. Beans are one of the best plant-based sources of manganese. Just 1 cup of cooked beans provides 30-50% of your daily needs for manganese.
Manganese helps activate important enzymes related to bone formation, collagen production, and antioxidant function. It also plays a role in metabolizing carbs, amino acids, and cholesterol. Though manganese deficiencies are rare, adding bean salads to your diet ensures you easily meet your daily manganese needs.
Helps Increase Magnesium Intake
Magnesium is involved in over 300 different processes in the body. It is critical for muscle and nerve function, immunity, blood sugar control, and blood pressure regulation. Despite its importance, studies estimate that 48% of Americans may not get enough magnesium in their diet.
Beans are naturally rich in magnesium, with 1 cup cooked beans providing around 15-30% of the RDA. Enjoying bean salads regularly can help you meet your daily magnesium requirements to prevent deficiencies. Getting adequate magnesium intake is especially important for athletes, older adults, and people with diabetes.
Easy to Make and Budget-Friendly
In addition to all the nutritional benefits, bean salads have the added perks of being quick, easy, and inexpensive to make. Canned beans make preparation even simpler by eliminating the time needed to soak and cook dried beans. You can toss together a bean salad in just 10-15 minutes for a fiber- and protein-packed meal or side dish.
Beans cost just pennies per serving compared to pricier animal proteins. Building meals around bean salads is an easy way to save money while still providing outstanding nutrition. Keeping cans of beans stocked in your pantry provides the basis for quick meals and sides on busy days.
Tips for Enjoying Bean Salads
To get the most nutrition and flavor from bean salads, keep these tips in mind:
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Choose a mix of bean types to maximize the range of vitamins, minerals, antioxidants, and phytochemicals. Try combining black beans, kidney beans, chickpeas, navy beans, pinto beans.
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Mix colors for eye appeal by including beans like red kidney beans, black beans, and white beans.
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Add vegetables like bell pepper, carrots, tomato, onion, and celery. They boost fiber content and provide valuable micronutrients.
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Include fresh herbs like parsley, cilantro, basil, oregano, and mint to add flavor.
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Spice it up with garlic, chili powder, cumin, ginger, or curry powder.
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Toss in whole grains like brown rice, farro, bulgur wheat, or quinoa for extra nutrition.
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Add healthy fats like olive oil or avocado for creaminess.
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For protein, mix in tuna, salmon, chicken, eggs, or feta cheese.
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Make it a meal by serving bean salad over greens or stuffing it into a whole-grain pita.
The Bottom Line
Bean salads provide an easy and delicious way to sneak more nutrition into your diet. They are packed with fiber, protein, vitamins, minerals, and antioxidants while being low in fat and calories. Enjoying bean salads regularly can benefit heart health, digestion, blood sugar management, and more. With endless possibilities to mix and match ingredients, bean salads can be customized to suit any taste and dietary needs. So whip up a tasty, nutritious bean salad today!
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What beans to use in Three Bean Salad?
I use kidney beans, cannellini beans and chickpeas (garbanzo beans) in this recipe. They add chopped green beans to bean salad, but I really like this mix, so I only use these three types of beans.
Kidney Beans are a common bean that are a fantastic source of protein and healthy fibres. They are also a good source of vitamins and minerals. And most importantly they taste great!.
Cannellini Beans are a creamy white coloured bean that originate in Italy. They have a mild nutty flavour but have a soft, smooth texture. Because they look and feel a lot like red kidney beans, they are sometimes called “white kidney beans.” They are high in B vitamins and provide you with essential minerals such as iron and potassium.
Chickpeas or Garbanzo Beans (as they are sometimes called) are a great source of protein and healthy fibres. They have a nutty taste and provide a lot of crunch to this dish. They are also a very cheap way of adding protein to your diet!.
Other Weight Watchers Bean Recipes
If you like beans, you may also like these Weight Watchers friendly recipes.
Mediterranean Three Bean Salad! The BEST you’ll ever have
FAQ
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