This Mexican Bean Salad is a great side dish to make ahead for the week or to bring to any potluck or picnic.  A filling side that is packed full of fresh veggies, protein rich beans and a little optional heat to give it a bright Mexican flavour.

Serve along side grilled chicken, steak or pork or eat as a meatless dinner or lunch.  Packed with protein and veggies this Mexican Bean Salad can be a meal all on it’s own.

I grew up in a meat and potatoes family.  Steak two nights a week with baked potatoes and some sort of veggie.  Roast beef or roast chicken almost every weekend with mashed potatoes.  And thru the week it was so eventful I can’t remember.

Now this is not to say my mom was not a good cook.  She is but my dad liked what he liked and we didn’t stray to far from this schedule .

It wasn’t until I moved away to go to University and had no idea how to cook anything except soup, grilled cheese microwave pizzas.  I mean I grew up eating steak and roast beef …. not your typical university fare.

One day one of my roommates all but snapped.  She couldn’t take seeing me eat another Mr. Noodles.  She brought me into the kitchen and said it was time to learn some easy recipes.  I am forever thankful.

I learned how to make almost anything in a toaster oven including a steak and baked potato dinner.  But one of the foods she introduced me to was Mexican Food!  My world changed.  Not only is Mexican food typically full of beans and veggies but Mexican recipes are also full and I mean full of flavour and super easy to make.

My love for Mexican food now runs deep with tacos, fajitas, nachos and this Mexican Bean Salad being one of my favourite make ahead recipes.

Because I like to make this recipe as a simple lunch or side dish for the week I make a big batch.  If you don’t need as much or just want it for one or two meals than I would recommend that you cut the recipe in half.

Being in University and during my poor eating days I put on a little weight…. you know the dreaded Freshman 15.

I knew I had to turn it around which is why the timing of my roommate helping me learn some good healthy recipes was a life saver.  This was the start of my health and wellness journey that has now spanned over 20 years of ups and downs.

I like to understand what I am eating and beans I think have a bad rap.  So I thought you might like to learn a little more about why beans are a magical legume and not just like the song says.  They are more than the magical fruit that makes you “toot”…. btw beans are not a fruit.

5 REASONS WHY BEANS ARE GOOD FOR YOU:

1. They are an excellent source of protein for vegans and vegetarians or anyone looking to reduce their meat consumption.
2. They are lower and calories and saturated fat than most other protein sources such as meat and dairy
3. Beans are high in fibre helping you feel fuller for longer throughout your day
4. Beans are high in folate which is a vital nutrient important especially for new moms while pregnant.  Folate helps to prevent neural tube defects in the fetus during pregnancy and can help alleviate symptoms of weakness, fatigue, heart palpitations and irritability.  Signs your body is not getting enough folate.
5. Beans help regulate blood sugar levels.  Because beans have a high fibre and protein content they tend to take longer to digest and are absorbed into your blood stream at a slower rate.  This keeps blood sugar levels steady and is why beans are often recommended as part of a diabetic diet.

Mexican Bean Salad is chocked full of veggies, protein-rich beans and southwest flavor. Enjoy it as a side dish or as a delicious vegan meal.  This recipe does contain a little honey in it so if you are a vegan who does not eat honey that’s cool.  Simply swap out the honey for your favourite sweetener like agave nectar.

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Mexican Bean Salad Recipe

Prep Time

25 mins

Total Time

25 mins

 

This Mexican Bean Salad is loaded with chopped fresh veggies, spices, cilantro, and a little honey and heat to add a punch of flavour to this hearty side dish.

Course: Salad, Side Dish

Cuisine: Mexican, Southwest

Keyword: Healthy Side Dish, Mexican Bean Salad

Servings: 16 servings

Calories: 249 kcal

Author: Alisa Infanti | The Delicious Spoon

Ingredients

• 2 19 oz cans mixed beans well rinsed and drained
• 1 green bell pepper chopped, seeds and stems removed
• 1 red bell pepper chopped, seeds and stems removed
• 1 red onion peeled and chopped
• 1 garlic clove peeled and diced
• 2 cups frozen corn kernals
• 1/4 cup fresh cilantro chopped
• 1/2 cup olive oil
• 1/2 cup red wine vinegar
• 2 tbsp lime juice
• 1 tbsp lemon juice
• 2 tbsp honey
• 1 tbsp sea salt
• 1/2 tbsp ground cumin
• 1/2 tbsp black pepper
• 1/2 tsp chili powder
• 1-2 dashes hot pepper sauce optional

Instructions

1. In a large bowl add beans, peppers, onion, corn, cilantro and garlic.

2. In a small bowl add olive oil, red, wine vinegar, lime juice, lemon juice, honey, salt, cumin, black pepper, chili powder and hot pepper sauce (optional).  Whisk together until mixed well.

3. Pour dressing over bean and vegetable mixture.  Mix well and chill.  Serve cold.

Recipe Notes

This is a very large salad so which will leave lots of left overs for the week.  Make smaller by simply cutting the amount of ingredients used by half.

This salad is best when it has had time to sit and absorb some of the flavours.  I like to make ahead of time and let sit covered in the fridge for 4 hours or serve the next day.

Nutrition Facts

Mexican Bean Salad Recipe

Amount Per Serving (0.5 cup)

Calories 249 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 1g 5%

Polyunsaturated Fat 1g

Monounsaturated Fat 5.3g

Sodium 449mg 19%

Potassium 399mg 11%

Total Carbohydrates 37g 12%

Dietary Fiber 8g 32%

Sugars 3g

Protein 8g 16%

Vitamin A 7%

Vitamin C 17%

Calcium 4%

Iron 13%

* Percent Daily Values are based on a 2000 calorie diet.

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