Mexican-style salad
A fresh Mexican-inspired salad with lettuce, cooked red kidney beans, sweetcorn, diced tomato, creamy avocado, red onion and chopped fresh coriander. It combines pulses and grains to provide complete plant protein, complex carbohydrates and heart-healthy fats from avocado, making a colourful, filling dish that requires no cooking.
At a glance
- DifficultyEasy
Allergens
- None of the fourteen declarable allergens
Who this recipe is for
A filling, complete 100% plant-based dish with beans, sweetcorn and avocado. It fits vegetarian eating and weight-loss plans.
Ingredients
Step by step
- Rinse and drain the red kidney beans and sweetcorn well in a colander under cold water to remove the preserving liquid.
- Wash, dry and chop the lettuce leaves, then arrange them in a salad bowl as the base of the dish.
- Dice the tomato into medium-sized pieces and finely slice the red onion.
- Add the red kidney beans, sweetcorn, tomato and red onion to the salad bowl.
- Halve the avocado, remove the stone, dice it and gently fold it in at the end so it does not break up.
- Chop the fresh coriander and sprinkle it over the salad.
- Before serving, dress with a drizzle of extra virgin olive oil, freshly squeezed lime juice and a pinch of ground cumin.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you prefer a different pulse
You can use cooked white beans, black beans or chickpeas with the same result.
If you do not tolerate coriander
Replace it with chopped fresh parsley or a few basil leaves to keep the fresh herbal flavour.
To add a little more protein
Add diced fresh cheese, sautéed marinated tofu or chopped hard-boiled egg.
What it provides
The traditional combination of red kidney beans (a pulse) and sweetcorn (a grain) provides complete plant protein containing all essential amino acids. Red kidney beans are an excellent source of soluble fibre, iron and resistant starch, which prolongs the feeling of fullness. Avocado provides heart-healthy monounsaturated fatty acids and vitamin E, while tomato and coriander provide antioxidants such as lycopene and vitamin C, which supports the absorption of iron from plant foods.
The dietitian's tip
Avocado oxidises quickly when exposed to air; drizzle it with a few drops of freshly squeezed lime juice to keep its bright green colour. If you use tinned beans and sweetcorn, this dish takes less than ten minutes to prepare without turning on the hob, making it ideal for hot days.
Discover more filling recipes in our vegetarian diets section and our weight loss section. Other fresh ideas with pulses: lentil salad and quinoa casserole with vegetables and turkey.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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