This combination of plant-based goodness is sure to satisfy your craving for the traditional 3 bean salad made with lots of oil and sugar. But, this 3 bean salad is the bomb because it's much better for you!
I can’t say enough good things about beans. First, they're on Dr. Fuhrman’s list of the “most nutrient-dense, health-promoting foods on the planet.”* His list has the acronym, G-BOMBS – Greens, Beans, Onions, Berries, and Seed. He recommends that you eat these foods daily. This 3 bean salad is a great way to do just that.
Beans and other legumes act as an anti-diabetes and weight-loss food. They are digested slowly, and thus stabilize your blood sugar.
And, they contain soluble fiber, which lowers your cholesterol levels. Beans also give your friendly gut bacterial something to chew on. Bacterial actually ferment them into “short chain fatty acids such as Butyrate and Butyrate protects against colon cancer.”**
To make this 3 bean salad, you can use any of your favorite beans, canned or freshly made. The old recipe used green beans and that's an option, as well. I like to use kidney, chickpeas, and white or black beans. Then spice them up with some red onion, chopped celery, and parsley or even cilantro.
The dressing is traditionally made with a lot of white sugar, but for this version, we'll substitute it with either maple syrup or your favorite sugar substitute. For a granulated sugar substitute, erythritol is the best according to Dr. Greger of nutritionfacts.org. Watch his video, Erythritol May Be a Sweet Antioxidant, to get the lowdown.
Try this easy bean salad and increase your consumption of beans daily.
I'd love to hear your feedback in the comments below for this Bean Corn Tomato Salad! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking