Jamaican Three Bean Salad
Jamaican Three Bean Salad
About this Recipe
A Caribbean take on an American potluck classic, this recipe uses traditional Jamaican seasonings combined with three of the region’s most popular legumes to create a flavorful salad, high in fiber and potassium, with some kick. This dish is perfect to make in advance and tastes even better the next day.
The Benefits
Legumes are a great source of B vitamins, which play a huge role in how we manage stress and anxiety. Additionally, the fiber from all the beans feeds gut bacteria and supports gut health, helping to improve mood and deal with stress better. Magnesium, another nutrient found in legumes, is essential to reducing stress. Last, chiles are a good source of antioxidants, which aid in dealing with stress and anxiety.
Note: Be careful when handling Scotch bonnet chiles. It is recommended to use plastic gloves.
Ingredients
- ¼ cup olive oil, plus more for the pan
- 1 bunch scallions, trimmed
- 3 Tbsp (45 ml) apple cider vinegar
- 2 Tbsp (30 ml) lime juice (from about 2 limes)
- 1 Tbsp (15 ml) honey
- 1 tsp grated peeled fresh ginger
- 1 tsp Dijon mustard
- 1 garlic clove, grated
- ¼ tsp ground allspice
- 1 (425 g) can black-eyed peas, drained and rinsed
- 1 (425 g) can pigeon peas, drained and rinsed
- 1 (425 g) can kidney beans, drained and rinsed
- 1 cup diced red bell pepper (100 g, from about ½ large pepper)
- 1 cup (100 g) from about ½ large pepper diced yellow bell pepper
- ½ Scotch bonnet chile, seeded and minced
- 1 cup (110 g) diced cucumber
- 3 fresh culantro leaves, minced
- 1 tsp fine kosher salt
- ½ tsp freshly ground pepper
Directions
-
Step 1
In a medium skillet over medium-high heat, add a drizzle of oil and arrange the scallions in one layer. Cook for 5 minutes. Flip and cook for 5 minutes more, or until both sides are nicely charred. Let cool. Roughly chop the scallions and add to a medium bowl. -
Step 2
In a bowl, add the vinegar, lime juice, honey, ginger, mustard, garlic, and allspice. Slowly whisk in the oil and set the dressing aside. -
Step 3
In a large bowl, combine the peas, beans, bell pepper, chile, cucumber, and culantro. Add the salt and pepper and stir well. Add the dressing and toss to coat the salad. Store the salad in an airtight container in the refrigerator until ready to serve.
Substitutions: If you can’t find culantro, also called recao or chandon beni, substitute it with ½ cup of its cousin, cilantro. Habaneros can be substituted for Scotch bonnet chiles. They don’t have quite as much flavor, but they will add the heat.
About the author
Lesley Enston
Lesley Enston is a recipe developer, food writer and tester of Trinidadian descent living in Brooklyn, New York. Specializing in Caribbean cuisine, her work has been featured in Bon Appetit, Food52 and The New York Times. Her forthcoming book, Belly Full, published by Ten Speed Press, will be out September 2024.
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