High Fiber Black Bean Crunch Salad with Corn
Packed with 18g of protein and 20g of fiber, this easy black bean salad makes a great healthy lunch prep, or side salad for parties. It’s dressed in a creamy avocado lime dressing and tossed with crunchy tortilla chip “croutons” and toasted pepitas, so it’s full of flavour and SO satisfying!
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Spoonable salads are just better…I don’t make the rules. Especially when you can throw ‘em together in like 20 minutes and they’re filling enough for lunch. And this easy black bean salad with corn has layers of texture and flavour: creamy black beans, crisp shallot, crunchy toasted pumpkin seeds, juicy tomato and crushed tortilla chips.
It’s all wrapped in a thick + creamy avocado lime dressing and studded with pickled jalapeno for salad that punches way above its effort to reward ratio. As someone who spends a lot of her time encouraging you to eat more good for your gut beans, it makes me so happy to see folks gobble up this black bean salad whenever I serve it. It makes a great side dish too, highly recommend trying it with my crispy tofu cutlets for a high protein, high fiber meal!
Oh, and did I mention that a quarter of the salad, with dressing, has 18g of protein and 20g of fiber? You’ll be satisfied, my friend…dietitian guarantee. Although I should also warn you that 20g of fiber is a LOT if you’re not used to it…if you’re the kind of person who doesn’t eat a lot of beans, maybe stick to eating a side serving until you get used to that bean life.
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How to make a very unboring black bean salad
One of the only pitfalls of a black bean + corn salad is that everything can sort of feel the same, from a texture perspective. So I wanted to add a bit of much needed crunch, with toasted pepitas and some crushed tortilla chips masquerading as croutons: I’m pretty sure a crouton is just a state of mind at this point.
And of course, I’m always gonna find a way to bring the flavour. I’m completely obsessed with these “tamed” jalapeno slices from Mezzetta. Pickled jalapeno brings heat and acid to the salad so it doesn’t feel flat without burning your face off. If you can’t find the tamed ones, just use a smaller amount of standard pickled jalapenos…or as many as you dare!
If you’d rather skip jalapeno entirely, an alternative could be to double the shallot and give them a quick soak in some extra lime juice…the lime juice will soften the sharpness of the shallot and add nice acidity.
More good for you bean salads:
- Marinated White Bean Salad with Olives
- 15 Minute Herby Bean Salad with Balsamic Dressing
- Greek-ish Chickpea Salad
- 20 Minute Cold Lentil Salad with Herbs
High Fiber Black Bean Crunch Salad with Corn
Ingredients
- ⅓ cup raw pepitas (pumpkin seeds)
- ¼ teaspoon avocado oil
- salt, to taste
- 2 14 ounce cans black beans, rinsed and drained very well
- 2 cups corn, thawed frozen corn is fine!
- 2 big handfuls crushed tortilla chips
- 1 cup cherry tomatoes, halved or quartered if large. Or 1 medium tomato, seeded and diced
- 2 tablespoon minced shallot, about half a small shallot
- ⅓ – ½ cup sliced pickled jalapeño peppers, chopped (I used Mezzetta tamed slices)
- ½ cup cilantro leaves, finely chopped
- 1 batch avocado lime dressing
Instructions
- Heat a small dry skillet on medium heat, then turn down to med low. Add pepitas and toast, shaking pan often, until popping and fragrant, 2-3 min. Take off heat, season with a pinch of salt and oil.
- Toss everything but tortilla chips in a medium bowl with dressing. Crumble tortilla chips on top so they stay crunchy, if transporting, otherwise, toss them into the dressed salad.
- Season generously with salt and pepper and serve!
Notes
