Summer Caribbean Three Bean Salad


This bean salad is perfect for sultry Caribbean and Summer days! Super easy to make and healthy. Beans are a great source of protein, complex carbohydrates (the good carbs that give energy to brain and muscles) and dietary fiber.  Also, beans have the “good fat” your body needs and a low glycemic index, meaning they have the ability to give you energy over a sustained period of time by slowly releasing its nutrients into your blood stream.

Beans are a common ingredient in Caribbean cooking, but sometimes a hot meal is just too much. This recipe is easy, healthy and full of flavor.   Also, beans are inexpensive and easy to store for long periods of time (canned or dry). Serve this salad with your favorite lettuce, baby greens or over toasted bread as quick snack. Keeps in the fridge for about a week.


1 15 ounce canned black beans

1 15 ounce canned pink beans

1 15 ounce canned chickpeas

4 tbsp coarsely chopped cilantro

4 tbsp finely chopped red onion

2 fresh garlic cloves minced

2 tbsp finely chopped red bell pepper

2 tsp fine sea salt

1 tsp. of Spiced Rum Grill Seasoning or Sweet Orange Habanero (depending if you like spicy).

2 cups of olive oil

pepper to taste

You can add in corn, tomatoes or celery as well. Drain beans in colander.  In a large bowl, mix all ingredients and refrigerate.  Hold for about a week.  It’s that easy!

This article was written by Captain Tim and the Crew of Caribbean Trading Company.

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