Three Bean Sumac Salad


hearty and zesty, vegetarian side dish or salad, loaded with protein, fiber, and essential nutrients

This salad requires minimal chopping seeing as a good portion of the ingredients are canned. Canned products have their benefits in that they are nearly ready to eat, cutting the cooking process down significantly. Dried beans must be soaked for up to 8 hours before being able to eat, so canned beans especially during those last-minute meal ideas are a great alternative. Canned products do however have their drawbacks. Salt or sodium levels in canned products tend to be higher in order to aid with the preservation of the food. Increased sodium levels in the diet can lead to high blood pressure which can cause heart disease and other dangerous health risks. Therefore, I always recommend you thoroughly drain and rinse any canned products before you eat them. Rinsing canned beans or corn can reduce the sodium levels by up to 30 percent.

Regardless of whether they are canned beans always provide their benefits, thanks to their high fiber content, they leave you feeling fuller for longer periods of time. They are also a good source of vegetarian friendly protein, as well as antioxidants, iron, and potassium. Sumac is a spice common in Middle Eastern cooking. It gives off a tart zesty flavor that requires little to no salt to be added to the dish. This filling, delicious salad is a quick go-to to throw together for those last minute preps for lunch or dinner.

Three Bean Sumac Salad


1, 15 oz can black beans
1, 15 oz can kidney beans
1, 15 oz can garbanzo beans (chickpeas)
1, 15 oz can corn
1 red onion, diced
1 green pepper, diced
1 tomato, diced
1 persian cucumber, diced
½ tbsp fresh dill, finely chopped

1 garlic clove, crushed
¼ cup white vinegar
Juice from ½ a lime
1 tbsp olive oil
¼ chili powder
¼ tsp cumin
½ tsp sumac

Salt to taste
Cracked black pepper to taste


  1. Thoroughly drain and rinse black beans, kidney beans, garbanzo beans, and corn.
  2. Combine in a large bowl with red onion, green pepper, tomato, cucumber, and dill.
  3. In a separate small bowl, to make the dressing, combine crushed garlic, vinegar, lime juice, olive oil, chili powder, cumin, and sumac. Mix well.
  4. Add the dressing to the beans and vegetables, stir in. Taste and adjust for any necessary salt and pepper.
  5. Serve and enjoy!

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