Dense Bean Salad
A bold, hearty salad bursting with flavor, protein, and crunch. This dense bean salad is more than a side dish—it’s a meal-prep champion and picnic favorite, ready in minutes and loaded with nutritious ingredients that satisfy every bite.
Ingredients
- For the Dressing:
- 2 cloves garlic peeled
- Zest of 2 medium limes about 2 tablespoons, finely grated
- Juice of 2 medium limes about 1/4 cup
- 1/2 medium jalapeño seeded and quartered
- 1/2 cup fresh cilantro leaves and tender stems about half a bunch
- 1/4 cup white wine vinegar
- 1½ teaspoons kosher salt
- 1 teaspoon ground cumin
- 1/2 cup neutral-flavored oil vegetable or avocado recommended
- For the Salad:
- 2 cans 15 oz each beans—black, pinto, or cannellini—drained and rinsed
- 2 medium bell peppers any color, diced (about 3 cups)
- 2 cups cherry or grape tomatoes halved or quartered if large
- 1½ cups corn kernels—fresh frozen (thawed), or canned (drained)
- 1/2 small red cabbage 2–3 lbs, finely chopped (about 3¾ cups)
- 1/2 medium red onion diced (about 3/4 cup)
- 1/2 cup finely chopped fresh cilantro from about half a bunch
- 1/2 medium jalapeño seeded and finely minced
- 6 ounces Cotija cheese crumbled (about 1½ cups)
Instructions
Make the Dressing:
- Blend the flavor base: In a blender or food processor, combine the garlic, lime zest, lime juice, jalapeño, cilantro, vinegar, salt, and cumin. Blend until the mixture is completely smooth.
- Add the oil slowly: With the blender running on low speed, slowly drizzle in the oil to emulsify the dressing. Once combined, set aside.
🥗 Prepare the Salad:
- Rinse and prep your beans: Drain and rinse both cans of beans under cold water. Pat dry with a paper towel to avoid extra moisture.
- Chop your veggies: Dice the bell peppers, halve the tomatoes, finely chop the cabbage and red onion, and mince the jalapeño. Add all to a large mixing bowl.
- Combine ingredients: Into the bowl, add the beans, corn, chopped cilantro, and all the prepped vegetables. Mix well to combine.
🥄 Toss and Serve:
- Dress the salad: Pour the dressing over the salad and toss thoroughly until everything is evenly coated.
- Add cheese: Gently fold in the crumbled Cotija cheese or sprinkle it over the top.
- Chill and serve: For best flavor, chill the salad in the fridge for at least 30 minutes before serving. Serve cold or at room temperature.
Recipe Tips
- Make-Ahead: You can prepare the salad up to 1 day in advance. Keep refrigerated in an airtight container.
- Storage: Store leftovers in the fridge for up to 5 days. Stir gently before serving again.
- Optional Add-Ins: Diced avocado, cooked quinoa, or a squeeze of extra lime just before serving can add a fresh twist.
Notes
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 310 kcal |
| Total Fat | 16g |
| Saturated Fat | 3.5g |
| Cholesterol | 10mg |
| Sodium | 510mg |
| Carbohydrates | 30g |
| Dietary Fiber | 9g |
| Sugars | 4g |
| Protein | 12g |
| Iron | 15% DV |
| Vitamin C | 60% DV |
| Calcium | 10% DV |