This delicious Chopped Southwest Salad with Chipotle Dressing is a nutritious yet fuss-free way to eat the rainbow. It tastes fresh and vibrant, with a great mix of textures from all the different veggies. The pickled onions and pecans stand out, pairing perfectly with the creamy (but ridiculously easy!) Chipotle Dressing.
Each generous serving provides 24 g of protein and 22 g of fiber, along with healthy fats from the avocado and pecans. The diversity of plants in this salad and the presence of resistant starch mean it’s also great for promoting gut health and a thriving microbiome! Whoever said eating healthy was boring needs a bowl of this amazing salad! If you love this one, my Mexican-style roasted sweet potatoes, high-protein Tex-Mex shepherd’s pie, and Erewhon kale and white bean salad are next on the rotation.
Why This Recipe Works
- Nutrient-dense: With so many plants, you are sure to make serious progress in your daily nutrient requirements. Each serving contains notably 24 g of protein and 22 g of fiber. It’s also rich in vitamins A, E, and magnesium. It contains the daily recommended intake of folate and vitamin C for an adult.
- Satiating: The combination of protein, fiber, and healthy fats will help you feel fuller and satisfied for longer.
- Flexible with easy substitutions for allergies or preferences.
- Perfect for meal prep, making healthy eating convenient.
- Gluten-free, ensuring it’s accessible for those with dietary restrictions.
Ingredient Notes
- Gem lettuce: Crisp and refreshing, a perfect base for any salad. Alternatives include romaine or iceberg lettuce for a similar crunch.
- Black beans: A great source of protein and fiber. Kidney beans or pinto beans can be used as a substitute.
- Quinoa: A super grain that’s high in protein and gluten-free.
- Avocado: Adds creaminess and healthy fats. If unavailable, try using a dollop of guacamole or diced mango for sweetness.
Step-By-Step Instructions
Begin by sautéing the corn with olive oil and ground cumin until golden. Whisk together the dressing ingredients – dairy-free yogurt, maple syrup, chipotle in adobo, lime juice, and a dash of sea salt. In a large bowl, mix the chopped lettuce, black beans, the cooled corn, cooked quinoa, finely chopped tomatoes and orange bell pepper, diced avocado, pickled onions, chopped cilantro, and pecans. Drizzle with the prepared Chipotle Dressing and adjust the seasoning to taste.
Variations and Tips
- I always choose soy yogurt when possible as it’s higher in protein, but if you can’t find it, any dairy-free yogurt will work fine here.
- Higher protein option: Each serving contains 24 g of protein. Add 1 cup of cooked edamame to the salad to add an extra 18 g of protein total, taking each serving to 33 g of protein. Alternatively, you could add some extra black beans, some pumpkin seeds, or hemp seeds.
- Nut-free option: Replace the pecans with pumpkin seeds.
- To turn it into a meal prep: Layer in the following order in fitted containers: the sauce, black beans, quinoa, corn, bell pepper, tomatoes, pickled onions, cilantro, and pecan. Unless you’re planning on eating it tomorrow, I’d save the avocado to add just before eating to prevent browning. If adding, drizzle generously with lime juice. If you like this kind of meal prep idea, you will love our High-Protein Cowboy Caviar!
- For another easy salad with a different flavor profile, check out our Rainbow Crunch Salad with Peanut Dressing, or Turmeric Edamame and Quinoa Salad.
Why You’ll Love This Chopped Southwest Salad with Chipotle Dressing
- Nourishing
- Flavorful
- Easy
- Customizable
- Hearty
Chopped Southwest Salad with Chipotle Dressing
Ingredients
- ½ tsp (2.5 ml) olive oil
- ¾ cup (115 g) corn
- 1 tsp (2 g) ground cumin
- 1 head gem lettuce - chopped into small pieces
- 1.5 cups (258 g) cooked black beans
- 1 cup (185 g) cooked quinoa - from 1/3 cup dry
- 5 oz (150 g) tomatoes - finely chopped, I used Solano
- 1 orange bell pepper - seeded and finely chopped
- ½ avocado - peeled and diced
- ½ cup (85 g) pickled onions - can be substituted for finely chopped red onion
- ¼ cup (4 g) cilantro - finely chopped
- 2 tbsp (20 g) pecans - roughly chopped
Chipotle Dressing
- ⅓ cup (80 ml) dairy-free yogurt
- 1 tsp (5 ml) maple syrup
- 1 tbsp (15 ml) chipotle in adobo sauce - see notes
- 1 tbsp (15 ml) lime juice
- 1 Pinch of salt
Instructions
- In a small pan, heat the olive oil over medium heat, add the corn and cumin, and cook for 5 minutes. Allow to cool down.
- Whisk together the yogurt, maple syrup, chipotle in adobo, lime juice, and sea salt flakes. This is your Chipotle Dressing.
- In a large salad bowl, combine the lettuce, black beans, corn, quinoa, tomatoes, bell pepper, avocado, pickled onions, cilantro, and pecans. When ready to serve, drizzle with the Chipotle Dressing, and adjust salt to taste. Enjoy!
Notes
Video
Per Serving/Portion
FAQ
Yes, it’s perfect for meal prep. Just save the dressing and avocado to add fresh.
A dash of smoked paprika mixed with a little vegan mayo or yogurt can mimic the smokiness if you’re in a pinch.
Yes, though you might want to tone down or omit the chipotle in the dressing for less spice.
I used fresh for this one, but frozen works perfectly.
Always use unflavored yogurt for savory recipes. Soy yogurt varies a lot between brands, so don’t worry if the first one you try isn’t your favorite. In Australia I use Kingsland for savory recipes. If you can’t find a yogurt you love, cashew cream works as a swap.
This recipe makes 2 full servings as a complete meal. The nutrition information reflects 2 servings. Serving size is subjective, so adjust to what feels right for you.
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I’ve tried several of your recipes so far and they have always been successful.This salad is a keeper too (actually for me it was a bit too spicy from the adobo, so I will add less next time).Thanks for all your hard work!
I’m so happy to hear that Chrissy! Thank you so much for sharing, I can’t wait to hear what you try next 🥰
Hi Sarah! The nutritional info says per serve/portion. Sodium is 488. I need to lower sodium. Apart from not adding salt how else can i lower sodium here? It looks so delicious i really want to make it! Once i make it i will add a pic <3
Hi Lucy, some options for you: reduce the pickled onions, or the salt in the pickled onions (or just do thinly sliced onions, marinated in lime juice, you’ll probably want to use a little less onions).
Cook your beans from scratch, or use no sodium added canned beans.
Check labels for the yogurt and chipotle sauce, and get the lowest sodium option available.
Hope this helps, let me know how you go x
Hi the recipe looks delicious, do you have calorie and carb contents for the recipe ?
The full nutrition information are just under the instructions, click to unveil 🙂
What flavour of dairy-free yogurt are we supposed to use?
Always use unflavoured yogurt for savoury recipes 😊