Mexican-Style Lettuce Beans Salad Recipe | Healthy Mixed Bean Salad Recipe
This Mexican-Style Lettuce Beans Salad is a quick, high-protein healthy mixed bean salad that comes together in just 15 minutes! Loaded with five nutrient-rich legumes, fresh vegetables, and crisp greens, this colorful bowl is tossed in a bright, zesty homemade vinaigrette. It is naturally gluten-free, low-calorie, and packed with plant-based protein and fiber - making it the ultimate easy meal-prep lunch, quick weeknight side dish, or refreshing healthy salad recipe for your weekly routine.
Servings 4
Calories 185kcal
Ingredients
Legume Base:
- ¼ cup Chickpeas Kabuli Chana, cooked/boiled
- ¼ cup Black-eyed Peas Lobia, cooked/boiled
- ¼ cup Brown Chickpeas Kala Chana, cooked/boiled
- ¼ cup Soybeans cooked/boiled
- ¼ cup Kidney Beans Rajma, cooked/boiled
Fresh Veggies:
- 1 cup Iceberg or Romaine lettuce chopped
- ¼ cup Capsicum bell pepper, finely chopped
- ¼ cup Tomato finely chopped
- ¼ cup Onion finely chopped
- ¼ cup Corn kernels boiled
- ¼ cup Cucumber finely chopped
Dressing & Garnish:
- 2 tbsp Extra Virgin Olive Oil
- 1 tsp Lemon juice
- 1 tsp Red wine vinegar
- 2 tsp Sugar
- ½ tsp Cumin powder
- ½ tsp Black pepper powder
- 1½ tsp Salt or to taste
- ¼ cup Cilantro/Coriander finely chopped
Instructions
- Soak the Beans: Combine all dried legumes in a large bowl, cover with water, and soak overnight or for 8–10 hours. Drain and rinse thoroughly.
- Pressure Cook: Transfer the soaked legumes to a pressure cooker with salt and water. Pressure cook for 5–7 whistles, allow the pressure to release naturally, then drain completely and let cool.
- Mix the Base: In a large bowl, combine the cooled legumes with chopped capsicum, tomato, onion, and sweet corn.
- Whisk the Dressing: In a small jar or bowl, whisk olive oil, lemon juice, red wine vinegar, sugar, cumin powder, black pepper, salt, and cilantro until fully emulsified.
- Marinate: Pour the dressing over the bean and veggie mixture, toss well, and let sit for 10–15 minutes to absorb the flavours.
- Toss & Serve: Gently fold in the fresh chopped lettuce and cucumber right before serving and enjoy chilled!