Three Bean and Potato Salad from Recipe RenovatorThis quick and easy salad is ready in 20 minutes. Picnic-perfect, as there is no mayo to spoil.

I’ve taken that classic deli salad and lightened it up with cleaner ingredients, adding just a little red potato to make it even heartier. The dressing is sweet but not cloying. Served over greens, this dish makes a complete lunch. Add the optional stevia to get it close to the deli version. Bring this to any summer picnic and no one will even guess it’s “special.”

Suitable for:
vegan, gluten-free, low-sodium, reduced-sugar, migraine diets

Not for:
paleo or Whole30 diets

Recipe reprinted with permission from The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health, © 2016 Stephanie Weaver. Published by Surrey Books, an imprint of Agate Publishing, Inc.

Three Bean and Potato Salad from Recipe Renovator

Three bean and potato salad

A twist on traditional three-bean salad, this adds a little potato to the mix with a light vinaigrette.
0 from 0 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 40 mins
Course Lunch
Cuisine American
Servings 12 servings


  • 15.5 ounces kidney beans red, cooked, no salt added
  • 15.5 ounces wax beans cooked, no salt added
  • 15.5 ounces chickpeas garbanzo beans, cooked, no salt added
  • 1 potatoes red, can add more
  • 1 onions (green) finely chopped


  • 1/2 cup apple cider or apple juice
  • 1/4 cup olive oil (extra virgin)
  • 2 tablespoon white vinegar use apple cider vinegar once you have tested it on the Plan
  • 1 tsp sea salt fine, omit for low-sodium diets
  • 1 tsp white pepper finely ground
  • 1 packet stevia (organic) powdered, or liquid stevia to equal 1 teaspoon sugar, optional



  • Rinse the beans well and leave in the colander to drain while you make the rest of the dish.
  • Dice the scrubbed potatoes finely. Rinse three times to remove the starch. Add filtered water just to cover and cook for 10 minutes until fork tender. I cook them in a microwave-safe dish, but you could boil them too. Drain immediately and rinse with cold water.
  • Finely chop the green onion and add to a cup of cold water for a few minutes to remove the bite. Drain well.


  • Add the apple cider or juice to a small saucepan set over medium heat. Bring to a boil, then reduce the heat to low and simmer for about 10 minutes, or until the liquid is reduced to 2 tablespoons. Remove from the heat and let cool.
  • Put all the dressing ingredients in a jar, and shake well to emulsify. Toss all the ingredients together in a large bowl and pour over about half of the dressing. Toss well; the flavors will intensify as it marinates. Refrigerate up to 5 days. Use leftover dressing on salads.


If you do not eat red potatoes, just skip them. If you are on a low-sodium diet I recommend cooking your own beans via the Beany Brothy Deliciousness Method, omitting the salt. You can freeze beans in 2 C. servings, and thaw them as needed for recipes like this. You can use fresh green or wax beans as well. Just wash and trim them into bite-sized pieces, and boil or steam just until tender but not squeaky to the bite. Pour into cold water to stop them from overcooking.