Healthy Meal Prep Hack: Build the PERFECT Dense Bean Salad in 5 Steps

Ingredients

• 150 g Greek Yogurt (non‑fat, plain)
• 51 g Chipotle Peppers in Adobo (finely chopped, includes adobo sauce)
• 60 ml Red Wine Vinegar (or any mild vinegar; can use pickling liquid from red onion)
• 52 g Honey (prefer raw honey)
• 0.5 tsp Salt (fine sea salt)
• 0.5 tsp Black Pepper (freshly ground)
• 30 ml Lime Juice (freshly squeezed if possible)
• 0.25 tsp Oregano (dried)
• 30 g Light Mayonnaise (for extra creaminess)
• 30 ml Water (adjust dressing consistency)
• 240 g Black Beans (drained and rinsed, canned)
• 240 g White Beans (drained and rinsed, canned (great northern or cannellini))
• 150 g Frozen Corn (thawed before roasting)
• 300 g Cucumber (seeded, diced)
• 100 g Hikima Root (peeled and cut into thin sticks; substitute radish if unavailable)
• 4 stalks Green Onions (white and green parts, sliced)
• 113 g Kotiah Cheese (crumbly, salty; can use queso fresco or feta)
• 30 g Cilantro (stems included, roughly chopped)
• 50 g Pickled Jalapeños (chopped)
• 150 g Avocado (diced, added just before serving)
• 112 g Fajita‑Style Chicken Breast (pre‑cooked, sliced; optional protein)

Instructions

1. Make the Chipotle Honey Yogurt Dressing

   Weigh 150 g non‑fat Greek yogurt, 51 g chopped chipotle peppers with adobo, 60 ml red wine vinegar, 52 g honey, 0.5 tsp salt, 0.5 tsp black pepper, 30 ml lime juice, 0.25 tsp dried oregano, 30 g light mayo, and 30 ml water into a bowl. Blend with an immersion blender until smooth.

   Time: PT5M

2. Chill the Dressing

   Transfer the blended dressing to a sealed container and refrigerate while you prep the salad.

   Time: PT5M

   Temperature: 4°C

3. Prepare the Beans

   Open one can of black beans and one can of white beans, drain, and rinse under cold water. Set aside in a large mixing bowl.

   Time: PT2M

4. Roast the Corn

   Heat a skillet over medium‑high heat, add a light spray of oil, then add the thawed corn. Cook, stirring, until lightly charred, about 5 minutes. Remove from heat and let cool slightly.

   Time: PT5M

5. Chop the Fresh Veggies and Herbs

   Dice the cucumber, peel and cut the hikima root into thin sticks, slice the green onions (both white and green parts), crumble the kotiah cheese, and roughly chop the cilantro (stems included).

   Time: PT8M

6. Combine Salad Base

   To the bowl with beans, add the roasted corn, cucumber dice, hikima sticks, sliced green onions, chopped cilantro, crumbled kotiah cheese, and chopped pickled jalapeños. Toss gently to distribute.

   Time: PT3M

7. Dress the Salad

   Pour the chilled dressing over the salad mixture. Toss until everything is lightly coated. If the salad looks dry, add a tablespoon of water and toss again.

   Time: PT2M

8. Add Avocado and Optional Chicken

   Dice the avocado and fold it in just before serving. Warm the pre‑cooked fajita chicken in a skillet for 3‑4 minutes, then slice and serve alongside or mixed into the salad.

   Time: PT5M

9. Portion and Store

   Divide the salad into 4 airtight containers. Keep the dressing separate if you plan to store for more than 2 hours, then combine before eating.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

14 g

Carbohydrates

45 g

Fat

12 g

Fiber

12 g