Mediterranean Three Bean and Corn Salad

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Dish up this colorful crowd-pleaser!

If you’re looking for something fresh and healthy to serve at a summer barbecue, this three bean and corn salad recipe is a refreshing alternative to potato or pasta salad. It’s flavorful and filling, and like many Mediterranean recipes, it comes together quickly. It’s a delicious salad recipe on its own, but it also goes nicely with tortilla or pita chips instead of salsa. This yummy recipe tastes delicious immediately after making it, but if you have a few hours to refrigerate after preparing, the flavors come together even more for a healthy, tasty snack or side dish perfect for entertaining.

Be sure to also try some of our other tasty salad recipes.

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Mediterranean Three Bean and Corn Salad

This Mediterranean flavored bean and corn salad is the perfect healthy alternative to those heavy pasta dishes plus it is quick and easy to make.
Prep Time 20 minutes
Total Time 20 minutes
Yield 10 people
Serving Size 0.5 cup
Course Dinner, Lunch, Salad
Cuisine Mediterranean
Author SkinnyMs.

Ingredients

  • 15 ounces kidney beans can
  • 15 ounces black beans can
  • 15 ounces cannellini beans can
  • 2 ears corn on the cob or 1-2/3 cups corn kernels
  • 1 tomato medium, chopped
  • 1 onion small, chopped
  • 1 clove garlic minced
  • 1 teaspoon dried oregano
  • 1 mint small bunch, fresh, chopped
  • 1 parsley small bunch, fresh, chopped
  • 2 lemons juiced
  • 1/4 cup extra virgin olive oil extra-virgin olive oil
  • 1 teaspoon turbinado sugar optional maple syrup
  • salt and pepper to taste

Instructions

  • Rinse and drain all of the beans. Cut the kernels off the corn cobs, or rinse and drain the canned corn if using. Combine the beans, corn, tomato, and onion in a large bowl. Toss lightly.
  • Combine the garlic, oregano, mint, parsley, lemon juice, olive oil and sugar in a small bowl. Whisk and season with salt and pepper. Add the dressing to the beans and stir. Refrigerate for several hours if possible, or just until chilled before serving.

Nutrition Information

Serving: 0.5cup | Calories: 299kcal | Carbohydrates: 83g | Protein: 30g | Fat: 7g | Saturated Fat: 1g | Sodium: 25mg | Fiber: 25g | Sugar: 5g |
SmartPoints (Freestyle): 7
Keywords Budget-Friendly, Gluten-Free, Quick and Easy, Vegetarian

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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6 Comments

  1. It looks delicious but lots of calories for just a side dish. Is there a way to make it less calories but still delicious?

    1. Beth, This dish can actually be eaten as a complete dinner. It has protein, complex carbs, and healthy fats (from olive oil). I eat this alone and it’s very filling.

    1. Patti, Everything in this salad is healthy and could actually be called a Superfood Salad. It's always important to look at where calories are coming from. This salad is packed with healthy antioxidants. As always, portion control is important. Over the last 6 years, I have personally never counted a calorie, carb or fat gram. I simply eat clean and use portion control. I lost 30 pounds almost 6 years ago and have kept it off. I know what goes in my body, and it's all good. 🙂

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