Simple Southwest Dense Bean Salad Recipe
This southwest dense bean salad is the fiber-rich protein-packed meal-prep option that you will fall in love with at first bite! You won't believe how much flavor you get from such simple ingredients.
Servings: 4 2-cup servings
Calories: 567kcal
Ingredients
For the Salad
- 1½ cups corn kernels (fresh, canned, or frozen)
- ½ cup pepitas
- 15 ounces canned black beans, drained and rinsed
- 15 ounces canned pinto beans, drained and rinsed
- 15 ounces canned cannellini, drained and rinsed
- 1 large red bell pepper, diced
- 1 poblano pepper, diced
- 3 green onions, thinly sliced
- ½ small red onion, finely diced
- 1 cup red cabbage, shredded
- ¼ cup fresh cilantro, chopped
- 1 avocado, diced (add just before serving)
Smoky Chipotle Lime Dressing
- ¼ cup extra virgin olive oil
- 3 tablespoons fresh lime juice
- 1 tablespoon apple cider vinegar
- 1 tablespoon maple syrup
- 1 tablespoon dijon mustard
- 1 chipotle pepper in adobo, finely minced
- 1 teaspoon adobo sauce
- 2 garlic cloves, minced
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon onion powder
- ½ teaspoon fine sea salt
- ¼ teaspoon freshly ground black pepper
Optional Creamy Avocado Lime Drizzle
- 1 ripe avocado
- ¼ cup plain unsweetened vegan yogurt
- Juice of ½ lime
- 2 tablespoons cilantro, chopped
- 1 small garlic clove
- 2-4 tablespoons water
- ⅛ teaspoon sea salt, more or less to taste
Instructions
Char the Corn
- Heat a large skillet over medium-high heat. Add 1 ½ cups corn kernels (no oil needed if using a well-seasoned cast iron or nonstick skillet - heat 1 tablespoon oil if not) and cook for 6–8 minutes, stirring occasionally, until lightly charred in spots. Transfer to a plate to cool.
Toast the Pepitas
- In the same skillet, toast ½ cup pepitas over medium heat for 3–4 minutes until they begin to pop and become fragrant. Remove immediately.
Make the Dressing
- In a large serving bowl, whisk together ¼ cup olive oil, 3 tablespoon lime juice, 1 tablespoon each apple cider vinegar, maple syrup, and dijon mustard, 1 chopped chipotle pepper, 1 teaspoon adobo sauce, 2 cloves minced garlic, 1 teaspoon each smoked paprika, and ground cumin, ½ teaspoon each onion powder and sea salt, and ¼ teaspoon black pepper until smooth.
Assemble the Salad
- Add 15 ounces of each black beans, pinto beans, and kidney beans, the charred corn, 1 chopped bell pepper and 1 chopped poblano, 3 chopped green onions, ½ small chopped red onion, 1 chopped shredded red cabbage and ¼ cup chopped cilantro to the bowl. Toss until everything is evenly coated. Fold in half of the toasted pepitas. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Finish
- Just before serving, gently fold in 1 diced avocado. Top with the remaining toasted pepitas and an extra sprinkle of cilantro if desired. If using the avocado drizzle, spoon or drizzle it over the top instead of mixing it in.
For optional Avocado Drizzle
- Into a small blender or using an immersion blender, blend 1 ripe avocado with ¼ cup plain unsweetened vegan yogurt, juice from ½ a lime, 2 tablespoon cilantro, 1 small clove garlic, ⅛ teaspoon of salt and 2 tablespoon of water. If needed add up to 2 more tablespoon water for desired consistency.
Video
Notes
*Nutritional values are only estimates. Please utilize your own brands for accuracy. Optional drizzle not included.
Nutrition
Serving: 2cups | Calories: 567kcal | Carbohydrates: 68g | Protein: 21g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 17g | Trans Fat: 0.01g | Sodium: 1104mg | Potassium: 1507mg | Fiber: 21g | Sugar: 11g | Vitamin A: 2170IU | Vitamin C: 105mg | Calcium: 174mg | Iron: 8mg
QR code
Scan this QR code with your phone's camera to view this recipe on your mobile device.
