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Three Bean Salad Mozzarella Recipe | Fresh and Healthy Dish
🥗A healthy three bean salad with mozzarella, fresh vegetables, and light dressing. High protein, nutritious, with allergy guide and diet info.
⏱ Quick Recipe Overview
- Category: Salad
- Cuisine: Light Fusion / Healthy
- Servings: 2
- Serving Size: ~200g
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
Some dishes feel complete on their own. They are fresh, filling, and simple at the same time. This Three Bean Salad with Mozzarella is one of those meals that brings everything together without much effort.
In Sri Lankan kitchens, we often mix lentils and coconut to create balance. Here, three different beans come together with soft mozzarella and a light dressing. It creates a clean, slightly creamy texture with a nice bite from the beans.
This is the kind of salad you can prepare quickly and enjoy as a light meal or as a side that adds real value to your table.
🥗 Nutrition Information
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 14 g |
| Carbohydrates | 30 g |
| Fat | 14 g |
| Fiber | 7 g |
| Sugar | 4 g |
| Sodium | ~280 mg |
Values are estimated and may vary depending on ingredients used.
🛑 Allergy Overview
| Category | Status | Notes |
|---|---|---|
| Gluten | ✅ Safe | No gluten ingredients |
| Dairy | ❌ Contains | Mozzarella used |
| Nuts | ✅ Safe | No nuts used |
| Eggs | ✅ Safe | Not included |
🔁 How to Make It Safer
- Replace mozzarella with tofu for dairy free option
- Rinse canned beans well to reduce sodium
- Use homemade dressing for better control
✅ Diet Compatibility
| Diet Type | Suitable? | Notes |
|---|---|---|
| Vegetarian | ✅ Yes | Fully vegetarian |
| Weight Loss | ✅ Yes | High fiber and filling |
| Keto | ❌ No | Beans contain carbs |
| Gluten Free | ✅ Yes | Naturally gluten free |
| Dairy Free | 🤷Possible | Replace mozzarella |
🛒 Ingredients
- 1 cup cooked kidney beans
- 1 cup cooked chickpeas
- 1 cup cooked green beans or black beans
- 100g mozzarella
- ½ cup cherry tomatoes
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt to taste
- 1 tbsp chopped parsley or coriander
½ tsp Pepper Crushed Add To Cart
🌿 Ingredient Health Insights
- Beans are rich in fiber and support digestion
- They provide plant based protein which helps keep you full
- Mozzarella adds calcium and soft texture
- Olive oil contributes healthy fats
🍳 Method
Add all the beans into a bowl after draining and rinsing well.
Add cherry tomatoes and mozzarella pieces.
Drizzle olive oil and lemon juice over the mixture.
Season with salt and black pepper.
Mix everything gently so the beans stay whole and mozzarella does not break too much.
Finish with chopped herbs and serve fresh.
💡 One Simple Secret
Let the salad rest for 10 minutes before serving. This helps the dressing soak slightly into the beans and improves flavour without making it soggy.
🔬 Ingredient Level Insights
- Beans are safe and rich in plant protein
- Mozzarella contains dairy
- Olive oil and vegetables are generally safe
🍽 When to Serve This
This salad works well for:
- Light lunches
- Side dish for rice meals
- Healthy dinner option
- Picnic or packed meals
It pairs well with grilled chicken, fish, or even simple flatbread.
❄️ Storage & Reheating
- Store in refrigerator up to 2 days
- Best eaten fresh for texture
- No reheating required
🔥 Important Notes
- Do not overmix as mozzarella may break
- Always rinse canned beans well
- Balance lemon juice for taste
💬
Frequently Asked Questions
Is three bean salad healthy?
Yes, it is rich in fiber, protein, and nutrients, making it a balanced meal.
Can I make this dairy free?
Yes, replace mozzarella with tofu or skip it completely.
Is this good for weight loss?
Yes, beans are filling and high in fiber which helps reduce hunger.
Can I use canned beans?
Yes, just rinse them well before using.
❤️ A Simple Closing Thought
Sometimes a simple bowl like this can bring both comfort and balance. With just beans, fresh vegetables, and a little cheese, you get a meal that feels light yet satisfying in every bite.
