Chris's Spicy 3 Bean Vegetarian Salad

I'm sharing some of the yumminess that came out of my kitchen over this Canada Day Long Weekend….

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A 3 bean salad is the perfect dish to bring to any pot luck, family BBQ or outdoor gathering. It's also a great vegetarian dish because it's loaded with plant-based protein to keep you satiated, plus tons of veggies to make your belly happy!

This is a staple dish in our home all year round because it's easy to make, it's tasty and really filling. We love it because it yields tons which means leftovers for convenient lunches the next day. It's also a great dish to make towards the end of the week when you're looking to use up all of your fridge bits! The credit for this recipe goes to my oh so handsome boy who has been making this dish for us (in various forms) for many many years now. The recipe below is gluten-free, soy-free, nut-free, vegetarian and can be made vegan without the optional cheese and swapping maple syrup for the raw honey.

Chris's Spicy 3 Bean Vegetarian Salad

1 can Navy beans, drained & rinsed

1 can Garbanzo beans, drained & rinsed

1 can Black beans, drained & rinsed

2 carrots, peeled & finely diced

2 celery stalks, finely diced

1 red bell pepper, finely diced

1/2 cucumber, finely diced

1/2 red onion, finely diced

2 green onions, thinly sliced on a diagonal

sea salt to taste

crumbled feta or goat cheese (optional)

* Note on the canned beans: I always buy Eden Organic because I know their cans are BPA-free. I highly recommend you look for this brand or others which advertise the same.


  • Combine all ingredients in a large salad bowl and stir to mix. Toss with Spicy Dressing and top with optional crumbled feta or goat cheese.

Spicy Dressing

1/2 cup apple cider vinegar

1/4 cup extra virgin olive oil

1 tbsp raw honey or maple syrup

1/2 tsp dry mustard powder

1/4 tsp garlic powder

1/4 tsp black pepper

1/4 tsp onion powder

1/4 tsp cayenne powder


  • Combine all ingredients in a mason jar and shake vigorously or whisk together in a small bowl. Pour over your 3 bean salad and mix well.

I hope that everyone has enjoyed their long weekend! Happy Canada Day!

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