Southwest Dense Bean Salad

This Dense Bean Salad is high-fibre and protein-packed with a zesty lime dressing—perfect for meal prep, potlucks, or quick lunches!

This bean salad is the easiest way to load up on plant-based protein in one bowl! Get your flavour and your fibre, all in one!

Why you’ll love this recipe

• Plant-based protein: This salad is made with not one, not two, but THREE types of beans!
• Perfect for meal prep or potlucks: It comes together quickly, stores well, and tastes even better the next day.

Ingredients and substitutions

• Black beans – Pinto beans or kidney beans make a good substitute.
• Black eyed peas – White beans or chickpeas can be used instead.
• Corn – Fresh, frozen (thawed), or canned corn all work well.
• Red cabbage – Green cabbage or shredded Brussels sprouts can be swapped in.
• Orange pepper – Red, yellow, or green bell peppers are all great alternatives.
• Red onion – Swap with white onion, shallots, or green onions for a milder taste.
• Cherry tomatoes – Grape tomatoes or diced regular tomatoes can be used.
• Jalapeños – Use more or less to control the heat, or omit if you’re sensitive to spice.
• Feta cheese – Swap with goat cheese, cotija, or leave out for a dairy-free version.
• Cilantro – Parsley is a good alternative, or leave out if preferred.

Dressing

• Olive oil – Avocado oil or another neutral oil can be used.
• Lime juice – Bottled lime juice or lemon juice works in a pinch.
• Red wine vinegar – Apple cider vinegar or white wine vinegar are good substitutes.
• Dijon mustard – Yellow mustard or whole grain mustard will also work.
• Southwest spice blend – Use taco seasoning or 1 tsp cumin as a substitute.
• Honey – Maple syrup or agave can be used for a vegan alternative.
• Garlic – ½ tsp garlic powder works if you don’t have fresh.

How to make this Southwest Bean Salad

Step 1: Whisk the dressing.

Mix together the olive oil, lime juice, vinegar, mustard, southwest seasoning, honey, garlic, salt, and pepper.

Step 2: Assemble, toss and serve.

Combine all beans and chopped vegetables in a large bowl. Pour the dressing overtop and toss well.

Frequently asked questions

Will the cabbage wilt if I refrigerate it?

Red cabbage stays crisp longer than lettuce, so it shouldn’t be a problem. Also, the acid in the dressing helps preserve its crunch.

Can I make this dish vegan?

Absolutely. Leave out the feta, or swap with a dairy-free option. And, swap the honey for maple syrup to make it vegan-friendly.

Can I serve this salad as a taco or burrito filling?

Definitely. Just drain excess dressing and use it as a hearty base in tacos, burritos, or lettuce wraps.

What to serve with this salad

This salad shines on its own, but it’s even better when paired with flavour-packed sides or main dishes that complement its southwest flair:

• This garlic‑lemon shrimp from my marinade post pairs beautifully and brings extra protein.
• Grilled chicken, chimichurri chicken or Hibachi steak are all great additions.
• Add grains like quinoa or mexican rice for a heartier spread at potlucks.
• Use the bean salad as a filling or fresh topping option for carne asada or quesadillas.

How to store

Make ahead: You can prep the salad up to a day in advance, just keep the dressing separate and toss before serving.

Store: Keep leftovers in an airtight container in the fridge for up to 4 days.