Vegan Recipe For Spicy, Sugar-Free, Three Bean Salad Made With Stevia And Dragon's Tongue Beans (2024)

Enjoy this spicy three bean salad without all the sugar!

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Beans Rock!
What is there not to like about beans? OK, there's that. But nutritionally, they rock. They are a great source of protein (without the saturated fat and cholesterol) and very high in fiber. Plus, they are inexpensive!
Because of their fiber, they make you feel full so they can really help control your appetite. Their fiber also helps lower cholesterol and stabilizes your blood sugar. All around, they are great for your diet. And about that gas issue, draining and rinsing the canned beans will help.

Dragon Tongue Beans
It's fun to have a vegetable garden. You get to plant unusual veggies that you don't normally find in the grocery store. This year I planted Dragon Tongue bush beans. They grew quickly and they are really beautiful. I'm using them in today's recipe but of course, you can use any fresh green bean.

Dragon Tongue Beans

Three Bean Salad
I love three bean salad. It's so colorful and I enjoy the contrast of the sugar and vinegar. But who needs all that sugar? So I thought I'd try making it with stevia. To provide even more contrast, I threw in a fresh jalapeno to spice it up!
I get feedback occasionally from some of you who don't like stevia. For me, it's the only calorie and fructose free sweetener that I feel is safe. If you use it sparingly, it doesn't give you the bitter after taste that some complain about. For example, A typical three bean salad recipe calls for 1/3 cup of sugar or more. It only took 1/2 teaspoon of Sweetleaf stevia extract (which is equivalent to only 4 teaspoons of sugar) to give me the sweetness I liked in this recipe. If I had dumped in the equivalent of 1/3 cup of sugar before tasting it, I would have been very disappointed. So go very lightly with stevia and you will find that it's a very good sugar substitute.

Dragon tongue beans before and after steaming. Unfortunately, they lose their unusual markings but thankfully, not their wonderful flavor!

Not all Jalapenos are Created Equal!
If you decide to spice up this recipe with a jalapeno, please remember that not all jalapenos have the same amount of heat. Yesterday, I made this recipe with a huge pepper and I removed the seeds. It wasn't very spicy at all. Other times, I have just added a few slices and it burned my mouth off! So be careful and try to gauge the heat of your jalapeno. Generally the smaller the pepper, the hotter it can be. And adding the seeds, of course, adds significantly to the heat too.

The "heat" of jalapenos can vary widely!

Sugar Free Three Bean Salad
Vegan, Gluten Free
Makes 6 - 8 servings
1/2 cup raw, unfiltered, apple cider vinegar
1/4 cup extra virgin olive oil
1/2 teaspoon sweetleaf powdered stevia (equivalent to 4 teaspoons sugar)
1 teaspoon salt (or to taste)
1/4 teaspoon ground black pepper (or to taste)
3/4 cups red onion, cut in half and thinly sliced
1 fresh jalapeno, finely minced (with or without seeds depending on heat desired - also optional)
2 cups fresh green beans, cut into 1 1/2 inch pieces
15 ounce can red kidney beans, drained and rinsed
15 ounce can garbanzo beans, drained and rinsed

In a large bowl, whisk together apple cider vinegar, olive oil, stevia, salt and pepper.

Stir in the red onion. Set aside for 15 minutes to partially marinate the onion.

Steam the green beans until fork tender - don't overcook. Drain and rinse in cold water.

Add jalapeno, green beans, kidney beans and garbanzo beans to the bowl and gently mix with the vinegar dressing.

Refrigerate for several hours, stirring occasionally, to allow the flavors to blend together. You can even make it the night before.

Per serving (6): 224.6 calories, 10.6 g fat, 1.3 g saturated fat, 0 mg cholesterol, 7.2 g protein, 28.5 g carbohydrates and 8.0 g dietary fiber.

Per serving (8): 168.4 calories, 7.9 g fat, 1.0 g saturated fat, 0 mg cholesterol, 5.4 g protein, 21.3 g carbohydrates and 6.0 g dietary fiber.

These nutrient calculations include all of the dressing. As you know, some of it stays on the bottom of the bowl, especially if you serve it with a slotted spoon. So you are probably consuming less calories than stated here.

Vegan Recipe For Spicy, Sugar-Free, Three Bean Salad Made With Stevia And Dragon's Tongue Beans (2024)


How many carbs are in a 3 bean salad? ›

Three bean salad, canned (0.5 cup) contains 15.5g total carbs, 12.7g net carbs, 0.3g fat, 3g protein, and 73 calories.

What do you serve with bean salad? ›

You will fall in love with the bold flavors in this salad, and it's the perfect make ahead dish to go with anything from grilled lemon chicken, to lamb kabobs, or salmon burgers. You can also add it to a rice bowl with tuna (or your protein of choice) for a fun and simple dinner.

Is it healthy to eat bean salad everyday? ›

The Bottom Line. Beans are great for your health, providing protein and fiber that can aid in weight maintenance and improve gut health. Plus, bean eaters tend to have healthier diets.

What is the lowest carb canned bean? ›

Green beans have the lowest carbohydrate content of any bean. With only 2.4 grams of net carbs in a 100g serving, it is a great choice for any low-carb diet. While they may not be a good replacement for beans like Kidney Beans and Black Beans, this low-carb bean is easy to prepare in a variety of ways.

What is the healthiest beans to put in a salad? ›

The 7 Healthiest Beans to Eat, According to Dietitians
  1. Lentils. Lentils are rich in polyphenols, plant-based compounds that have both anti-inflammatory and antioxidant properties. ...
  2. White Beans. ...
  3. Black Beans. ...
  4. Chickpeas. ...
  5. Pinto Beans. ...
  6. Red Kidney Beans. ...
  7. Lupini Beans.
Aug 14, 2023

How long does bean salad last in the fridge? ›

Preparation and storage

If refrigerated, bean salad can last between three and five days and should be discarded when left out more than two hours. The absence of meat or dairy products in most recipes also allows this dish to keep longer than other food items that require consistent refrigeration and sealed storage.

Can I eat canned mixed bean salad cold? ›

If they're canned, they're cooked, even if they're cold or room-temp. Canned kidney beans are PRE-COOKED and ready to eat out of the can or add to a prepared dish.

How many carbs in a bean salad? ›

Mixed bean salad contains 90 calories per 113 g serving. This serving contains 0 g of fat, 4 g of protein and 19 g of carbohydrate. The latter is 8 g sugar and 5 g of dietary fiber, the rest is complex carbohydrate.

How many carbs are in a cup of bean salad? ›

Kidney Bean Salad (1 cup) contains 43.2g total carbs, 32.1g net carbs, 15.5g fat, 12.8g protein, and 353 calories.

How much is a serving of a three bean salad? ›

Three-Bean Salad
Nutrition Facts
For a Serving Size of 1 serving (249.13g)
How many calories are in Three-Bean Salad? Amount of calories in Three-Bean Salad: Calories 420.9Calories from Fat 309.2 (73.5%)
% Daily Value *
How much fat is in Three-Bean Salad? Amount of fat in Three-Bean Salad: Total Fat 34.4g-
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How many carbs are in a 5 bean salad? ›

Spark Recipes 5 Bean Salad (1 serving) contains 21g total carbs, 15.2g net carbs, 2.4g fat, 6.2g protein, and 126 calories.

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