Description
This Dense Bean Chicken Salad is a hearty and nutritious meal, packed with protein from chicken and beans, fiber, and fresh vegetables. It’s a perfect salad for meal prep, as it’s filling, flavorful, and can be enjoyed for lunch or dinner. The combination of tender chicken, crunchy beans, and a zesty dressing makes it a satisfying and healthy option for anyone looking for a hearty, yet refreshing, salad.
Ingredients
- 2 cups cooked, shredded chicken (rotisserie chicken works great!)
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 cup corn kernels (frozen or fresh)
- 1/2 red onion, finely chopped
- 1 bell pepper (any color), diced
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup olive oil
- 2 tablespoons lime juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder (optional)
- Salt and pepper, to taste
Instructions
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Prepare the chicken: If you’re using rotisserie chicken, shred the chicken with a fork. If you’re cooking chicken breast or thighs, season with salt and pepper, then cook and shred the meat.
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Mix the salad: In a large bowl, combine the shredded chicken, black beans, kidney beans, corn, red onion, bell pepper, cherry tomatoes, cucumber, and cilantro.
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Make the dressing: In a small bowl or jar, whisk together the olive oil, lime juice, apple cider vinegar, cumin, chili powder (if using), and salt and pepper to taste. Adjust the seasoning to your preference.
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Combine: Pour the dressing over the salad and toss gently to combine. Make sure all the ingredients are well coated with the dressing.
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Chill and serve: You can serve the salad immediately or refrigerate it for about 30 minutes to let the flavors meld together. It will last in the fridge for up to 2 days.
Notes
- For extra crunch, you can add some chopped nuts, such as almonds or walnuts, to the salad.
- If you’re not a fan of cilantro, you can substitute with parsley or omit it entirely.
- You can use any beans you like—white beans, pinto beans, or chickpeas would also work well.
- For a spicier kick, add a diced jalapeño or a pinch of cayenne pepper to the dressing.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Main Dish
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 350 kcal
- Sugar: 6g
- Sodium: 500mg
- Fat: 17g
- Saturated Fat: 2g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 9g
- Protein: 25g
- Cholesterol: 90mg