I’ll be honest, I’ve skipped over “three-bean salad” at potlucks for years. I always found them a bit… uninspired. Too often, they’re just beans in a sweet, heavy dressing.
But as I was looking for ways to use up a bulb of fennel, I had an idea. What if the salad wasn’t just soft, but had crunch? What if the dressing was bright and savory, not cloying?
This three-bean salad recipe is the result of that experiment, and it’s a total game-changer. The crisp, anise-like bite of fresh fennel and a flood of fresh herbs (dill, parsley, oregano!) completely reinvent the classic. It’s become a staple in my kitchen for a quick, satisfying lunch.
Not Just a Salad, It’s a Satisfying Meal
This isn’t a light, forgettable side dish. It’s a robust, nourishing bowl that truly keeps you full.
The magic is in the combination of whole-food ingredients. You get:
- Plant-Based Protein: A powerhouse trio of kidney beans, chickpeas, and cannellini beans.
- Amazing Fiber: All those beans, plus the fresh fennel, cucumber, and pepper.
- Healthy Fats: Richness from the extra-virgin olive oil and Kalamata olives.
It’s a perfect example of how Mediterranean-style eating can be so incredibly hearty and delicious. It’s balanced, vibrant, and packed with flavor.
How to Build This Mediterranean Bean Salad
This comes together in about 25 minutes, and the process is all about layering flavors.
First, you’ll make the vinaigrette. A key step I love is letting the minced shallots sit in the lemon juice for a few minutes. This mellows their raw bite beautifully. Then, you just whisk in the zest, garlic, olive oil, and that lovely sumac.
From there, it’s just assembly! Combine all your rinsed beans, the olives, and all those crisp, diced veggies (fennel, cucumber, bell pepper).
Pour over that gorgeous vinaigrette, add the mountain of fresh herbs, and gently fold it all together. Done.
A Few of My Favorite Tips
- Let it Marinate: This salad is good right away, but it’s incredible after 30 minutes (or even a day) in the fridge. The flavors all meld together.
- Fennel Prep: Don’t be intimidated by the fennel! Just slice off the bottom, remove the tough outer layer and woody core, and dice the rest. It adds a refreshing, light anise flavor that is so good here.
- Herb Swaps: No dill? No problem. This is great with fresh mint or basil, too. Use what you have.
- Add Cheese: If you want to add another layer, some crumbled feta cheese is a fantastic, savory addition.
Three-Bean Salad with Fennel and Lemon
Ingredients
For the Salad:
- 2 cans 15-ounce each no-salt-added red kidney beans, rinsed and drained
- 2 cans 15-ounce each no-salt-added chickpeas, rinsed and drained
- 2 cans 15-ounce each no-salt-added cannellini (or Great Northern) beans, rinsed and drained
- 1 medium red bell pepper finely diced
- 1 medium fennel bulb cored and finely diced
- 1 large English cucumber seeded and diced
- ½ cup pitted Kalamata olives rinsed and roughly chopped
- 1 cup fresh flat-leaf parsley coarsely chopped
- ¼ cup fresh dill chopped
- 2 tablespoons fresh oregano chopped
For the Lemon-Zest Vinaigrette:
- 2 large shallots minced
- ⅓ cup extra-virgin olive oil
- ⅓ cup fresh lemon juice from 2–3 lemons
- Zest of 2 lemons
- 4 cloves garlic minced or pressed
- 1 teaspoon sumac optional
- ½ teaspoon freshly ground black pepper
Instructions
- Prepare the Vinaigrette Foundation: In a small jar or bowl, combine the minced shallots and fresh lemon juice. Let the mixture sit for 5-10 minutes to allow the acidity of the juice to mellow the raw bite of the shallots.
- Craft the Emulsion: To the shallot and lemon juice mixture, add the lemon zest, minced garlic, sumac (if using), and freshly ground black pepper. Whisk thoroughly to combine. While whisking continuously, slowly drizzle in the extra-virgin olive oil until a smooth, cohesive vinaigrette forms.
- Assemble the Salad Base: In a large mixing bowl, combine the rinsed and drained kidney beans, chickpeas, cannellini beans, and the chopped Kalamata olives.
- Add the Crisp Vegetables: Add the diced red bell pepper, fennel, and cucumber to the bowl with the beans.
- Infuse with Herbs: Generously scatter the chopped fresh parsley, dill, and oregano over the salad.
- Dress and Combine: Pour the prepared Lemon-Zest Vinaigrette over the salad. Using a large spoon or spatula, gently fold all the ingredients together until every element is evenly coated with the dressing.
- Marinate and Serve: For the best flavor, cover the salad and allow it to marinate in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld beautifully. Serve chilled or at room temperature.
Notes
Nutrition Facts
Estimated per serving- Calories: 203 kcal
- Total Fat: 6.9 g
- Saturated Fat: 1.0 g
- Sodium: ~95 mg
- Total Carbohydrates: 27 g
- Dietary Fiber: 8.1 g
- Sugars: 3.0 g
- Protein: 9.6 g
Quick Questions
How long does this three-bean salad last?
Store it in an airtight container in the refrigerator for 3-4 days. It actually gets better on day two!
What can I serve this with?
It’s a fantastic standalone lunch, but it’s also a great side dish for grilled chicken or fish. I also love to scoop it onto toasted sourdough.
Can I use different beans?
Absolutely. Black beans or pinto beans would work just as well. Just be sure to use no-salt-added versions if you can, and rinse them well.
I hope this fresh take on a classic salad finds a place in your rotation. It’s proof that simple, whole-food ingredients can come together to make something truly special. Enjoy!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
