Festival Ready 3 Bean Salad

3 Bean Salad Kyra.jpg

With festival season upon us there is much excitement around planning for the events to come! Everything from our outfits to what our campsite will look like and even the food we will pack. When it comes to planning your meals, you’ll want something that holds up well in coolers, can last the entire weekend and is ideal for sharing when new friends stumble into your camp.

Wolven Threads first threw out the idea of making a festival recipe series for the upcoming festival. I decided the first of the series to be this Festival-Ready 3 Bean Salad is refreshing, filling and super versatile! You can scoop it up with grain-free chips, wrap it up with rice and veggies for a burrito or just eat it as is with a spoon.

Beans contain a ton of soluble fiber, protein, carbohydrates and antioxidants that will help keep you satiated and energized on the dance floor. Since beans digest slowly in your body they help keep your blood glucose levels low meaning less sugar cravings, less fatigue and irritability throughout the day. The high fiber will also help promote regularity because nobody likes to feel bloated and constipated when they’re trying to look cute.

This salad holds up really well over the course of the weekend however try adding the fresh avocado only when serving so that the oxidation doesn’t turn this salad brown. You could also replace the pickled onion for regular sweet onion if you would like, this is just a personal preference because of the pungent taste onions leave in one’s mouth. Feel free to omit any of the ingredients or get creative and add your own twist!

Festival Ready 3 Bean Salad

(Yields 8-10 servings)

Ingredients:

1 can black beans

1 can white pinto beans

1 can garbanzo beans

1 cup chopped cherry tomatoes

1 chopped fine red bell pepper

1 jalapeno, seeded and finely chopped (optional)

½ cup sweet corn

½ cup loosely packed, fresh chopped cilantro

¼ cup chopped pickled onions

3 Tbsp olive oil

salt + pepper to taste

1-2 avocados to serve

Method:

  1. Rinse and drain all cans of beans. Place rinsed beans into a large bowl.

  2. Add chopped tomatoes, red bell pepper, jalapeno, corn, cilantro and pickled onions to beans. Gently fold to mix.

  3. Add olive oil and a splash of the juice from the pickled onions.

  4. Salt and pepper to taste. When serving, fold in fresh diced avocado.

  5. Cover and place in refrigerator for up to one week.