Go Back
–+ servings
Southwest dense bean salad with black beans, pinto beans, corn, bell peppers, and cilantro lime dressing in wooden bowl
Elena Darroze

Dense Bean Salad Recipe

This viral Southwest dense bean salad recipe combines protein-rich black and pinto beans with fresh vegetables and a creamy cilantro lime dressing. Inspired by TikTok dense bean salads, this recipe is fresh, ultra filling from the protein and fiber, and meal prep-friendly.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Salad
Cuisine: American
Calories: 368
Ingredients Method Nutrition Notes

Ingredients
  

  • 2 large bell peppers 340g red, yellow or orange – chopped
  • ½ small red onion 100g finely diced
  • 10 oz package cherry tomatoes halved
  • 1 large jalapeño 45g seeded, finely diced
  • 15 oz can corn drained
  • 15 oz can black beans rinsed, drained
  • 15.5 oz can pinto beans rinsed, drained
  • 1 tablespoon taco seasoning
  • Small handful cilantro chopped
  • 1 lb cooked chicken chopped
  • ½ cup cilantro loosely packed
  • 3 tablespoon lime juice 45g fresh
  • 1 tablespoon apple cider vinegar 15g or white wine vinegar
  • 1 tablespoon honey 21g
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • ¼ cup extra virgin olive oil 60ml
  • 2 tablespoon non fat plain greek yogurt 30g

Method
 

  1. Season and grill the chicken first so it has time to cool. Skip if using another cooked chicken or rotisserie chicken.
  2. For the dressing, add cilantro, lime juice, apple cider (or white wine) vinegar, honey, garlic powder, salt and pepper to a food processor. Blend just a few seconds, then use the divot in the lid to slowly drizzle in olive oil while blending to emulsify.
  3. Add greek yogurt and blend again until smooth.
  4. In a large mixing bowl, add bell peppers, red onion, tomatoes, jalapeño, corn, beans, cilantro, and taco seasoning.
  5. Chop the cooked chicken and add, along with ½ of the dressing. Mix until combined and season with salt as needed.

Nutrition

Serving: 351gCalories: 368kcalCarbohydrates: 40.3gProtein: 33.1gFat: 8.6gSaturated Fat: 2gPolyunsaturated Fat: 6.6gCholesterol: 65mgSodium: 650mgFiber: 11.5gSugar: 8g

Notes

  • Chill: If time allows, let sit in the fridge for an hour or more before serving to let flavors combine. Stir before serving and adjust salt levels as needed.
  • To serve: Enjoy alone or top with cotija cheese and avocado.
  • Dressing: ½ batch is ~80g. Store leftover dressing in an airtight container in the fridge 5-7 days.
  • Chicken: Grilled, pre-cooked or shredded rotisserie chicken all work great for this recipe.

Tried this recipe?

Let us know how it was!