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 😊
This salad is delicious, thank you for sharing the recipe!
We love cilantro, so I added some to the dressing as well. Delicious!!
That looks beautiful! Thank you so much for sharing, Stephanie. I’m so happy you love it ❤️
First of all, I love your content — thank you for sharing this recipe! 🙌 I tried making the salad for meal prep, and everything turned out amazing except the black beans. They tasted kind of muddy and heavy, and the aftertaste bothered my stomach. Maybe I cooked them wrong (I used a pressure cooker for 20 min). Any tips for making black beans taste better or lighter would be super helpful! 😊!
Hi Arman, thank you for the kind words! I find that cooking beans in a pressure cooker can make them a little mushy. Can I ask if you soaked the beans first and discarded the water? You don’t need to when using a pressure cooker, but soaking them for around 16 hours helps draw out the oligosaccharides (the compounds that can cause bloating). This effect is even stronger if you cook the soaked beans in a large volume of boiling water and then drain them.
I know it takes much longer than using a pressure cooker, so for recipes like this, I’d recommend using canned black beans instead. Rinse them well, they’re often easier to digest because of their cooking method and tend to hold their shape better.
If that’s not an option (I remember struggling to find canned black beans on my last trip to France!), you could swap in brown or black lentils for salads like this. They cook in about 20 minutes without soaking, are easier to digest, and hold their shape beautifully.
Hope this helps, let me know how you go x
Just made this and it was delicious. Great combination of flavours and textures. Felt like a healthy dinner too.
I’m so happy you loved it! Thank you for sharing Elizabeth 💚
I can’t stop making this!!!!! I use a bit of a different chipotle sauce, but this is one of my absolute favourites, and will be one I will have no hesitation feeding to non-plant-based friends and family!!!!
A definite winner here!!!!! Thank you!!!
So happy to hear that! Thank you so much Connie 💚
Hi,
Your salad is a winner! I will be making it weekly.
Just a question re: yoghurt. The soy yogurt I have found in supermarkets has a beige colour (and a little strong tasting), where the one you have pictured is white. You have stated that you use soy yoghurt whenever possible, I am wondering what brand it is please. I am transitioning to plant based and still trying to find good products.
Thanks, Tanya
Hi Tanya,
Soy yogurt can be super different from brand to brand, so don’t worry if the first one you try isn’t your favorite 🙂 I’m in Australia and I usually use Kingsland for savory recipes and Vitasoy for sweet ones. If you feel like sharing where you’re based, others might be able to suggest their go-to brands too!
And if you can’t find a yogurt you love, cashew cream works beautifully in dressings like this. Just blend cashews with some dairy-free milk until smooth. I recommend soaking the cashews in hot water for 30 minutes first and then draining them, it makes the texture much softer and easier to blend, especially if you’re not using a high-speed blender.
Congrats on starting your plant-based journey!! So happy you’re here. Feel free to leave any questions in the comments—we’re always here to help 💚
I loved the salad minus the sauce, it ended up giving me heartburn. Luckily, I tested it on a portion of the salad. I substituted for lemon and olive oil dressing instead. My family enjoyed it too.
Hi Figs, I’m so happy you loved the salad and found a dressing alternative that works for you 💚
This sounds great is it possible to note how many grams of sugar as this is an important nutrient to know for many people who are being health conscious
Hi Lynn, hope you love it! We do not currently display them but will keep it in mind for the future 💚
Thank you for this recipe!
You’re most welcome Shirl 💚
Wow! All your recipes are spot on. Loved this.
Thanks so much Petra, I’m so happy to hear that 💚
I liked this salad very much. I cranked the recipe down to two servings and worked my way through the salad for lunch and dinner,. I think the beans and avocado make it super hearty.
This is probably the last week for fresh corn at the farmers market so I scored a few ears. Sauteing it in cumin is a GENIUS idea. So good.
A whole orange bell pepper was a bit much. I think the bell peppers I got were extra, extra large. I should have weighed it before tossing it in.
I hate prep work so I used “chocolate” cherry tomatoes instead of diced tomatoes. They tasted great but made the salad less colorful. I’ll use red next time.
I’ve made a few of salads from this site over the past few days and had leftovers. I turned the garbanzos into a wee bit of hummus. I turned the black and white beans, corn, bell peppers, onion and tomatoes into a serving of vegan chili. The leftover asparagus, broccoli, red onion and feta became a quiche.
Hey Kelly, I’m so happy you’re enjoying the salad, it’s one of my favorite! Thanks for sharing your tips on how to use the leftover veggies 💚
Love this! Really tasty!
so happy to hear that! Thanks Nicole 💚
Would it change the nutritional value if I don’t use any nuts or pumpkin seeds?
There is only about 20g in this recipe, so it would barely change 🙂
I made 4 servings for me and my boyfriend, thinking we would eat it 2 days for lunch. It was way too much. We ate 7 full plates in 3 days and had to throw away 1/3 of the salad because it was just too much. I was already worried when I saw the ingredients but decided to follow the recipe because it was my first time making it. The salad was good but I would say 4 servings is more like 8-10 servings. We really tried to eat a lot of it and were full after eating but still it was impossible to finish. I used the metric recipe so I don’t know is it the same with us recipe or is there a mistake. Or then the portion sizes are just A LOT bigger.
Hey Paivi, I’m glad you liked the salad 💚 The US imperial and metrics measurements are the same, and the video shows two servings as the full recipe/ wooden bowl.
Although serving sizes are subjective and should always be individualized, I am a little surprised to hear the whole recipe would be 4 to 5 servings for you. Did you use it as a side or as a complete meal?
This salad was created to be a complete and satisfying meal that covers the average nutrition requirements with a lot of high-volume, lower-calorie-density ingredients, so the serving sizes are pretty generous. Cutting the whole recipe into 4 to 5 servings would bring it to under 250 calories and about 10 g of protein, which is relatively low. If you and your partner prefer smaller serving sizes, focusing on higher-calorie-density ingredients (such as nuts and seeds and whole grains) might be a good strategy to make sure you cover all your needs. I am always happy to suggest some recipes if that helps 🙂
Thanks! Adding some seeds and nuts is a good idea. Or us it as a side salad to grilled tofu. Good salad, many options! I only had the salad but my boyfriend had some chicken too, so he could have probably eaten more. He was thinking that only salad is not going to be enough for him. 🙂
Do you opt for fresh corn or would frozen be okay ?
I used fresh for this one, but frozen is absolutely fine 🙂 let me know how you go 💕
How much is a serving
The nutrition info have been calculated based on the recipe being 2 servings 🙂 saying that, serving size are very subjective and I would always encourage you to eat the amount that feels right for you 💚