Enchilada Dense Bean Salad is High Protein, High Fiber, Low Cost
Enchilada Dense Bean Salad is High Protein, High Fiber, Low Cost is a easy Mexican recipe that serves 6. 350 calories per serving. Recipe by Geoffrey Alan on YouTube.
Prep: 20 min | Cook: 15 min | Total: 45 min
Cost: $21.80 total, $3.63 per serving
Ingredients
- 2 cups Kidney Beans (canned, no‑salt added, drained and rinsed)
- 2 cups Great Northern Beans (canned, no‑salt added, drained and rinsed)
- 2 cups Black Beans (canned, no‑salt added, drained and rinsed)
- 2 cups Corn (canned, drained)
- 2 cups Fire‑Roasted Tomatoes (canned, drained)
- 1 Red Bell Pepper (diced)
- 1 Orange Bell Pepper (diced)
- 0.5 Red Onion (diced, medium size)
- 10 oz Cherry Tomatoes (quartered)
- 2 cups Purple Cabbage (shredded)
- 1 bunch Italian Parsley (roughly chopped, stems mostly included)
- 1 bunch Cilantro (roughly chopped)
- 1 Avocado (cubed with dinner knife to avoid avocado palm)
- 1 lb Chicken Breast (seasoned with tahini, cooked to ~90% then finished with enchilada sauce, diced)
- 1 can Enchilada Sauce (about 15 oz; half used for chicken, half as dressing)
- 4 oz Queso Fresco (crumbled on top)
Instructions
Drain and Rinse Beans & Corn
Open the cans of kidney beans, great northern beans, black beans, corn, and fire‑roasted tomatoes. Drain them in a colander and rinse the beans and corn under cold water to remove excess sodium and can liquid.
Time: PT5M
Prep Fresh Vegetables
Dice the red and orange bell peppers, dice half a red onion, quarter the cherry tomatoes, shred the purple cabbage, roughly chop the parsley and cilantro (including stems), and cube the avocado using a dinner knife.
Time: PT10M
Cook Chicken
Season the chicken breast with tahini (or your preferred seasoning). Heat a skillet over medium‑high heat, add a drizzle of oil, and cook the chicken until it is about 90 % done (≈8 minutes). Add the remaining half‑can of enchilada sauce, stir, and cook another 2 minutes. Remove from heat and let cool slightly.
Time: PT10M
Temperature: medium‑high
Dice Cooked Chicken
Once the chicken has cooled enough to handle, dice it into bite‑size pieces comparable to the other ingredients.
Time: PT2M
Assemble the Salad
In the large mixing bowl combine all drained beans, corn, fire‑roasted tomatoes, diced peppers, onion, cherry tomatoes, shredded cabbage, parsley, cilantro, avocado, and diced chicken. Drizzle the remaining half‑can of enchilada sauce over the mixture and toss gently until everything is evenly coated.
Time: PT5M
Add Cheese
Crumble the queso fresco over the top of the salad and give a final light toss.
Time: PT1M
Portion and Store
Divide the salad into six equal containers for meal‑prep. Seal and refrigerate.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 20 g
- Carbohydrates
- 45 g
- Fat
- 12 g
- Fiber
- 10 g
Dietary info: High protein, Gluten‑free, Vegetarian option (omit chicken), Can be made vegan (use vegan cheese)
Allergens: Dairy (queso fresco)
Ingredient Substitutions
- Instead of Kidney Beans: any canned beans
- Instead of Great Northern Beans: any canned beans
- Instead of Black Beans: any canned beans
- Instead of Corn: frozen corn
- Instead of Fire‑Roasted Tomatoes: regular canned tomatoes
- Instead of Red Bell Pepper: any red pepper
- Instead of Orange Bell Pepper: any orange pepper
- Instead of Red Onion: white onion
- Instead of Cherry Tomatoes: grape tomatoes
- Instead of Purple Cabbage: green cabbage
- Instead of Italian Parsley: flat‑leaf parsley
- Instead of Cilantro: flat‑leaf parsley
- Instead of Avocado: guacamole
- Instead of Chicken Breast: turkey breast, tofu for vegan
- Instead of Enchilada Sauce: salsa verde, tomato sauce with chili
- Instead of Queso Fresco: feta, vegan sharp cheddar
Equipment Needed
- Large Mixing Bowl
- Cutting Board
- Chef's Knife
- Dinner Knife
- Skillet
- Spatula or Wooden Spoon
- Measuring Cups
- Can Opener
Critical Steps — Do Not Skip
- Drain and rinse beans and corn thoroughly to avoid excess sodium
- Cook chicken to about 90 % doneness before adding enchilada sauce
- Toss the salad gently to keep avocado pieces intact
- Use a dinner knife to cube avocado safely
Chef Tips from the Video
- Fire‑roasted tomatoes add a smoky depth; substitute with regular tomatoes plus a dash of smoked paprika if unavailable
- A squeeze of fresh lime juice brightens the flavors just before serving
- Toast the queso fresco lightly for extra nuttiness.
Troubleshooting
Beans are too salty
Rinse canned beans thoroughly under cold water; use no‑salt‑added varieties.
Chicken turns dry
Do not overcook; stop at 90 % doneness and finish cooking in the sauce.
Salad becomes soggy
Drain beans and corn well; add dressing just before serving or keep dressing separate.
Storage
Refrigerator: Store in airtight containers for up to 5 days
Freezer: Not recommended; texture will change
Room temperature: Do not leave out more than 2 hours
Make-Ahead Tips
- Keep the dressing (extra enchilada sauce) separate if you prefer a less soggy salad
- Add avocado just before serving to maintain bright color
- Portion into individual containers for grab‑and‑go meals
Frequently Asked Questions
What is the cultural significance and history of Enchilada Bean Salad in Mexican-inspired cuisine?
Enchilada Bean Salad blends traditional Mexican ingredients—beans, corn, and enchilada sauce—with a modern meal‑prep mindset. While not a classic Mexican dish, it reflects the contemporary trend of turning staple pantry items into convenient, protein‑rich salads for busy lifestyles.
What are the traditional regional variations of bean salads in Mexican cuisine?
In Mexico, bean salads often feature black beans, corn, and fresh herbs like cilantro, dressed with lime juice, olive oil, and sometimes a hint of chili. Some regions add queso fresco or cotija, while others incorporate roasted peppers or avocado for richness.
How is Enchilada Bean Salad traditionally served in Mexican households?
It is typically served chilled as a side dish alongside tacos or grilled meats, or as a light main course during warm weather. Some families top it with crumbled queso fresco and a drizzle of salsa or enchilada sauce, much like this recipe does.
What occasions or celebrations is Enchilada Bean Salad associated with in Mexican culture?
Bean salads are popular at casual gatherings, picnics, and as part of a taco bar during festivals like Día de los Muertos or family weekend barbecues, offering a fresh, protein‑rich complement to richer dishes.
What makes Enchilada Bean Salad special or unique in Mexican‑inspired cuisine?
The use of enchilada sauce as both a cooking medium for the chicken and a dressing gives the salad a cohesive, smoky‑spicy flavor that ties all components together, while the colorful vegetables provide a visual feast and a spectrum of nutrients.
What are the most common mistakes to avoid when making Enchilada Bean Salad?
Common errors include over‑cooking the chicken, not draining the canned beans and corn thoroughly (which leads to excess liquid), and tossing the salad too vigorously, which can mash the avocado and make the dish soggy.
Why does this Enchilada Bean Salad recipe use tahini‑seasoned chicken instead of a traditional Mexican spice blend?
Tahini adds a creamy, nutty undertone that balances the acidity of the enchilada sauce and complements the beans, offering a subtle fusion twist while keeping the preparation simple for home cooks.
Can I make Enchilada Bean Salad ahead of time and how should I store it?
Yes. Assemble the salad without the avocado and cheese, store in airtight containers in the refrigerator for up to five days, and add avocado and cheese just before eating to maintain texture and freshness.
What texture and appearance should I look for when the Enchilada Bean Salad is done?
The beans and vegetables should be evenly coated with a glossy reddish sauce, the chicken should be tender and slightly pink in the center, and the avocado cubes should remain bright green and intact.
What does the YouTube channel Geoffrey Alan specialize in?
The YouTube channel Geoffrey Alan focuses on practical, high‑protein meal‑prep recipes that are budget‑friendly and designed for busy home cooks, often featuring colorful salads and quick skillet dishes.
How does the YouTube channel Geoffrey Alan's approach to Mexican‑inspired cooking differ from other cooking channels?
Geoffrey Alan emphasizes using pantry staples like canned beans and sauces to create fast, nutritious meals, whereas many other channels rely on fresh‑only ingredients or elaborate traditional techniques. His style is streamlined for everyday convenience.
Last updated: August 19, 2026
