Enchilada Dense Bean Salad is High Protein, High Fiber, Low Cost

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

1. 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

2. 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

3. 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

4. Dice Cooked Chicken

   Once the chicken has cooled enough to handle, dice it into bite‑size pieces comparable to the other ingredients.

   Time: PT2M

5. 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

6. Add Cheese

   Crumble the queso fresco over the top of the salad and give a final light toss.

   Time: PT1M

7. 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