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With summer in full swing, my time in the kitchen has significantly dwindled. I spend the majority of my free time outside, in nature. Wilderness hikes, ocean swims, and barefoot beach jaunts are heavily integrated into the weekend rotation. When I do make my way back to the kitchen, it usually isn’t for long (hello, sunshine calling!) which is why I’ve been known to throw a handful of ingredients together, sans recipe, for a light, quick, and simple meal.

And a bean salad is just that.

This high protein, deeply nutritious salad is wicked easy to prepare, portable, and lasts for days. As a matter of fact, I ate it with coconut-oil fried eggs and sautéed kale for brunch, on its own for dinner, and again mixed with greens and topped with goat cheese for the following days’ lunch. What more could you ask for in a meal?

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The Ingredients (Yield: 8 servings Total Time: 20 minutes)

Three Bean Salad

  • 2 cups kidney beans
  • 2 cups black beans
  • 2 cups cannellini beans
  • 2 cups chickpeas
  • 1 cup sweet corn
  • 2-3 medium avocados, cubed
  • 1/3 cup red onion, cubed
  • 1 cup cilantro, coarsely chopped
  • 3/4 cup sunflower or pumpkin seeds
  • juice of 1/2 lemon
  • juice of 1/2 lime
  • sea salt & ground black pepper


  • 1 cup extra virgin olive oil
  • 1/2 cup apple cider vinegar
  • 1 clove garlic
  • heaping tablespoon mustard of your choice (I used: honey + balsamic dijon)
  • dash or two cayenne pepper

The Directions

1. Drain and rinse beans thoroughly and place all in a large serving bowl. Add in corn, avocado, cilantro, onion, and lemon juice, lightly toss

2. In blender, place all dressing ingredients and blend until smooth in consistency. Pour over salad and toss again

3. Once the salad is completely mixed, top with seeds, salt & pepper, and a few full sprigs cilantro


  • Trina

    This looks awesome! Going to try it for sure. Jamie, my husband is a cilantro hater, if you were to switch it out for another herb, what would you suggest?

    July 22, 2015
    • Hi Trina! As a substitute to cilantro, I’d suggest parsley. The taste is a little less pungent but still provides a nice flavour kick. Like cilantro, it’s also considered a therapeutic food as it’s a known for its kidney cleansing properties! Basil is also a lovely alternative and much more mild.

      July 22, 2015

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