What is in a dense bean salad?

A dense bean salad typically includes a mix of hearty beans like black beans, kidney beans, and chickpeas, combined with chopped vegetables such as bell peppers, red onion, and corn, all tossed in a tangy, bold dressing.

How do you make enchilada dense bean salad dressing?

Combine olive oil, lime juice, apple cider vinegar, garlic, cumin, smoked paprika, and chili powder. Shake or whisk until emulsified. Optional: Add a touch of honey or chipotle for extra flavor.

What are the ingredients in summer fresh Mexican bean salad?

Summer versions often include fresh cilantro, tomatoes, bell peppers, jalapeños, black beans, corn, and a light citrus vinaigrette. Some add avocado or feta for a richer touch.

How many calories in a Mexican bean salad?

Most versions range from 220–250 calories per cup, depending on the amount of dressing and any added ingredients like avocado or cheese. This makes the Mexican dense bean salad ideal for calorie-conscious eaters who want something filling and flavorful.

Mexican Dense Bean Salad – Healthy & Hearty

Name: Mexican Dense Bean Salad
Prep time: 15 min
Total time: 15 min
Yield: 6 servings
Cuisine: Mexican
Ingredients: 1 cup black beans (cooked or canned); 1 cup kidney beans (cooked or canned); 1 cup chickpeas (garbanzo beans); 1 red bell pepper, diced; 1 yellow bell pepper, diced; 1/2 red onion, finely chopped; 1 cup corn kernels (fresh or grilled); 1 jalapeño, seeded and minced (optional); 1/4 cup chopped cilantro; 1 avocado, cubed (optional); 1/3 cup crumbled cotija cheese (optional); 3 tbsp extra virgin olive oil; Juice of 2 limes; 2 tbsp apple cider vinegar; 1 tsp cumin; 1 tsp smoked paprika; 1 garlic clove, minced; 1/2 tsp chili powder; Salt and pepper to taste; 1 tsp honey (optional)

Description

A hearty, protein-rich Mexican dense bean salad with black beans, kidney beans, chickpeas, and fresh veggies tossed in a smoky enchilada-style lime dressing. Perfect for meal prep, parties, or everyday lunches.

Ingredients

Scale

1 cup black beans (cooked or canned)

1 cup kidney beans (cooked or canned)

1 cup chickpeas (garbanzo beans)

1 red bell pepper, diced

1 yellow bell pepper, diced

1/2 red onion, finely chopped

1 cup corn kernels (fresh or grilled)

1 jalapeño, seeded and minced (optional)

1/4 cup chopped cilantro

1 avocado, cubed (optional)

1/3 cup crumbled cotija cheese (optional)

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Instructions

1. Drain and rinse all canned beans thoroughly.

2. Dice peppers, onion, and jalapeño. Chop cilantro.

3. In a large bowl, combine all beans and chopped vegetables.

4. In a jar, combine olive oil, lime juice, vinegar, garlic, cumin, paprika, chili powder, salt, and pepper. Shake well.

5. Pour dressing over salad and toss until evenly coated.

6. Chill for at least 20 minutes before serving.

7. Add avocado and cotija just before serving.

8. Serve cold or at room temperature.

Notes

You can prepare the dressing ahead of time and store it in the fridge.

Skip cheese and use plant-based oil for a vegan option.

Add quinoa or grilled chicken to make it a complete meal.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Salad
Method: No-cook
Cuisine: Mexican

Nutrition

Serving Size: 1 cup
Calories: 240
Sugar: 3g
Sodium: 300mg
Fat: 9g
Saturated Fat: 2g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 11g
Protein: 13g
Cholesterol: 4mg