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Carrot Tri-Bean Salad of the East

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When I un-cook or cook as the case sometimes is, I don’t always measure things but go by look, taste, and what ingredients I have on hand. This way is intuitive and usually 99% delicious.

Today, my hands were a little chilled and I was feeling like something starchy with sustenance. Fall weather is finally settling into Portland with some mixed gray and blue skies and a definite drop from last week’s 90+ degree weather compared with today’s 70.

For us it means even better snuggle weather, cozy sweaters, comfy socks and slippers. Both my husband and I are Autumn babies, so it seems we anticipate the changing of the season. I look forward to the leaves dappled with new colors and that brisk fresh air that early mornings and late evenings can bring. This will be our first Fall in Portland and we are relishing it.

Back to the food. 🙂

The ingredients: golden carrot, mixed beans, white onion, olive oil, apple cider vinegar, agave, dried coriander, garam masala, and salt and pepper.

I had never seen a golden carrot until moving to Portland – they are beautiful. Check it out.

Okay, to start I peeled the carrot and cut off the ends, then shredded it over a bowl. I used half a can of tri-blend beans (black, red, and pinto). Drain and rinse the beans in a colander. If they are not salt-free this helps reduce the overall sodium content. Add about half the can to the shredded carrots.  Add about a 1/4 of white onion sliced, chopped, or diced. Now add about 2 big spoonfuls of ACV (apple cider vinegar), 1 big spoonful of olive oil, a squeeze of agave, couple shakes of dried coriander, garam masala, cayenne, salt and pepper. Mix it up well so the spices, oil, and vinegar coat every morsel. Taste and add more of any, if you prefer. This will make about 1 serving.

If you’re not a fan of vinegar (keep trying them) you could also use juice from half a lemon.

This was delicious! I tried to chew everything really well (to help digestion) and quickly found myself wanting another bowl. So I made it again! It made me really happy to use my coriander and garam masala spices – because I usually don’t. I will definitely play with them more in the future.

For those of you afraid of beans. Don’t be. Disclaimer *This meal did not give me gas or discomfort 🙂 But if you think this is your fate, try these tips:

  • Chew your food slower and more thoroughly. Allowing your teeth and saliva to do their job of pre-digesting your food.
  • Many of us don’t get enough fiber in our diets so often when we do eat veggies they give us the rumble down under. Start adding more veggies, greens and fruits to your diet. Fiber helps you feel fuller and is nature’s sweeper.
  • Try taking digestive enzymes with your meal. These help you digest and help the assimilation of nutrients from the healthy foods you are eating.

So I hope you try this! Use and trust your intuition with the seasonings. I promise these will be yum. Let your tongue be your guide.
*Edit…I’ve since created a version with measurements that is about 8-10 servings.

Carrot Tri-Bean Salad of the East (measured version)


    • 5 cups shredded carrot
    • 3 cups cooked beans
    • 1 large onion, thinly sliced
    • 2 tablespoons extra virgin olive oil
    • 3 tablespoons Bragg apple cider vinegar
    • 1 tablespoon agave
    • 2 1/2 teaspoons garam masala
    • 1 teaspoon corrainder
    • 1 teaspoon cumin
    • 1/2 teaspoon sea salt
    • ground pepper to taste


    1. Add ingredients to a large bowl and toss to coat. All to sit at room temperature, covered, for 30 minutes to an hour before serving. Store leftovers in refrigerator. Enjoy!!

    This salad can also be thrown in wraps. Yum!


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