Dense bean salad

Ingredients

• 3 cups Black Beans (cooked, drained, rinsed; canned beans work well)
• 3 cups Garbanzo Beans (cooked, drained, rinsed; canned beans are fine)
• 2 medium Avocado (ripe, diced; adds creaminess and 10 g fiber each)
• 1.5 cups Corn Kernels (fresh, frozen, or canned; drained if canned)
• 1 cup Red Bell Pepper (diced; about one medium pepper)
• 1 cup Cherry Tomatoes (halved)
• 0.5 cup Red Onion (finely diced; about 1/4 medium onion)
• 1 small Jalapeño (seeded and minced; adjust heat to taste)
• 0.25 cup Fresh Cilantro (chopped)
• 3 tablespoons Olive Oil (extra‑virgin preferred)
• 2 tablespoons Lime Juice (freshly squeezed (about 1 lime))
• 2 tablespoons Nutritional Yeast (provides cheesy flavor and extra fiber)
• 0.5 teaspoon Garlic Powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black Pepper (freshly ground)

Instructions

1. Gather Ingredients

   Measure out all beans, vegetables, and dressing components and have them within arm's reach.

   Time: PT2M

2. Rinse and Drain Beans

   Place the canned black beans and garbanzo beans in a colander, rinse under cold water for 30 seconds, and let drain completely.

   Time: PT3M

3. Prep Vegetables

   Dice the avocado, bell pepper, red onion, and jalapeño; halve the cherry tomatoes; chop cilantro; and measure corn kernels.

   Time: PT8M

4. Make Dressing

   In a small bowl whisk together olive oil, fresh lime juice, nutritional yeast, garlic powder, salt, and black pepper until emulsified.

   Time: PT3M

5. Combine Salad

   Add the rinsed beans, corn, diced vegetables, and cilantro to the large mixing bowl. Pour the dressing over the top and toss gently until everything is evenly coated.

   Time: PT4M

6. Serve

   Transfer the salad to a serving bowl or plate. Serve immediately or chill for up to 2 hours for a colder salad.

   Time: PT2M

Nutrition Facts

Calories

750

Protein

23.5 g

Carbohydrates

80 g

Fat

21 g

Fiber

20 g

Ingredient Substitutions

• Instead of Black Beans: Kidney Beans, Pinto Beans
• Instead of Garbanzo Beans: White Beans, Lentils
• Instead of Avocado: Mashed Sweet Potato, Silken Tofu
• Instead of Corn Kernels: Peas, Diced Zucchini
• Instead of Red Bell Pepper: Yellow Bell Pepper, Poblano Pepper
• Instead of Cherry Tomatoes: Diced Roma Tomatoes, Grape Tomatoes
• Instead of Red Onion: White Onion, Shallots
• Instead of Jalapeño: Serrano Pepper, Red Pepper Flakes
• Instead of Fresh Cilantro: Parsley, Basil
• Instead of Olive Oil: Avocado Oil, Grapeseed Oil
• Instead of Lime Juice: Lemon Juice, Apple Cider Vinegar
• Instead of Nutritional Yeast: Vegan Parmesan, Ground Almonds
• Instead of Garlic Powder: Fresh Minced Garlic, Garlic Salt
• Instead of Salt: Sea Salt, Kosher Salt
• Instead of Black Pepper: White Pepper, Ground Cayenne

Equipment Needed

• Large Mixing Bowl
• Cutting Board
• Chef's Knife
• Measuring Cups
• Measuring Spoons
• Citrus Juicer (optional)
• Spatula or Large Spoon

Critical Steps — Do Not Skip

• Rinse and drain the canned beans thoroughly to reduce sodium.
• Dice the avocado carefully and keep it moist with lime juice to prevent browning.
• Whisk the dressing until fully emulsified for a smooth coating.

Chef Tips from the Video

• Add a pinch of smoked paprika to the dressing for a subtle smoky depth.
• Top with toasted pumpkin seeds for extra crunch and nutrients.
• Serve over a bed of mixed greens for a larger, more colorful plate.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Not recommended; texture of beans and avocado changes.

Room temperature: Can sit at room temperature for up to 2 hours; keep chilled after that.

Make-Ahead Tips

• Prepare the dressing a day ahead and store it in the fridge; whisk again before using.
• Rinse and drain beans in advance and keep them in a sealed container.

Frequently Asked Questions