Description
A crunchy, creamy, and tangy chopped salad that stays crisp for days, making it the perfect make-ahead lunch. Packed with black beans, corn, avocado, and a zesty lime-cumin vinaigrette, it offers satisfying flavor without heavy dressings.
Ingredients
- 1 large head romaine lettuce, chopped (about 150g)
- 1 medium red bell pepper, diced (about 100g)
- 1/2 medium red onion, finely diced (about 50g)
- 1 cup corn (canned, rinsed and drained, or thawed frozen corn) (150g)
- 1 can (15oz) black beans, rinsed and drained (425g)
- 2 medium avocados, diced (about 300g)
- 1 cup sharp cheddar cheese, shredded (100g)
- 1 cup tortilla chips, crushed (about 30g)
- 1/4 cup extra virgin olive oil (60ml)
- 3 tablespoons fresh lime juice (45ml)
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- 1 clove garlic, minced (about 5g)
- Salt and black pepper to taste
Instructions
- Wash and dry the romaine lettuce thoroughly, then chop into 1-inch bite-sized pieces. Dice the red bell pepper and red onion. If the onion is too strong, soak it in ice water for 10 minutes, then drain and pat dry.
- Rinse the black beans and corn under cold water in a colander until the water runs clear. Shake off excess water to prevent sogginess.
- In a small bowl or jar, whisk together the olive oil, lime juice, cumin, chili powder, minced garlic, salt, and pepper until emulsified. Taste and adjust seasoning if needed.
- In a large mixing bowl, combine the chopped romaine, diced pepper, red onion, corn, and black beans. Toss gently to mix.
- Add the shredded cheddar cheese and crushed tortilla chips to the bowl. Toss again to distribute evenly.
- Dice the avocados and add them to the salad just before serving to prevent browning. Toss everything gently one last time.
- Drizzle the dressing over the salad just before serving and toss to coat evenly. Serve immediately for the best crunch.
Notes
[‘Keep the dressing separate until serving to prevent the lettuce from getting soggy.’, ‘Rinsing the beans and corn is crucial to remove starchy liquid and reduce sodium.’, ‘Add avocado last minute to prevent browning and mushiness.’, ‘For meal prep, store chopped veggies and dressing in separate containers.’, ‘Do not freeze this salad as the lettuce and avocado will turn mushy.’]
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Cuisine: Southwestern
Nutrition
- Serving Size: 1/4 of the total sal
- Calories: 380
- Sugar: 6
- Sodium: 450
- Fat: 24
- Saturated Fat: 6
- Carbohydrates: 28
- Fiber: 10
- Protein: 12
Keywords: southwest chopped salad, healthy lunch, meal prep salad, vegetarian salad, high fiber salad, quick lunch, gluten-free salad, avocado salad