Fresh, crunchy, colorful, and packed with Mexican-inspired flavors, this Mexican Chopped Salad combines crisp lettuce, juicy tomatoes, sweet corn, creamy avocado, black beans, and tangy lime dressing. It’s a satisfying, fiber-rich meal that works beautifully as a light lunch or a side dish.
Ingredients (2 Servings)
For Salad
- 4 cups chopped romaine lettuce
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ¾ cup black beans, cooked and drained
- ½ cup corn kernels
- 1 medium avocado, diced
- ½ cup red bell pepper, diced
- ¼ cup red onion, finely chopped
- ¼ cup fresh cilantro, chopped
- ¼ cup crumbled feta cheese (optional)
For Dressing
- 2 tbsp extra-virgin olive oil
- 2 tbsp fresh lime juice
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- ½ tsp ground cumin
- Salt and freshly ground black pepper, to taste
- ¼ tsp chili powder
Step-by-Step Instructions
Step 1: Preparing the vegetables
- Wash and chop the lettuce, tomatoes, cucumber, bell pepper, onion, avocado, and cilantro.
Step 2: Make the dressing
- Add olive oil, lime juice, apple cider vinegar, Dijon mustard, cumin, chili powder, salt, and pepper to a small jar. Shake or whisk until well combined.
Step 3: Build the salad
- Place the chopped lettuce in a large bowl. Add black beans, corn, tomatoes, cucumber, bell pepper, red onion, avocado, and cilantro.
Step 4: Add the dressing
- Pour the lime dressing over the salad and gently toss until everything is evenly coated.
Step 5: Add the finishing touches & serving
- Top with optional feta cheese and a little extra cilantro. Serve immediately.
Nutritional Information (Per Serving) (Approximate Values)
- Calories: ~ 300 kcal
- Protein: 7 – 8 g
- Carbohydrates: 28 g
- Fats: 19 g
- Fiber: 9 g
Nutrition values are estimates and can vary depending on the exact ingredients and brands used.
Glycemic Index (GI) Considerations
- Choose no-added-sugar canned beans, or cook dried beans yourself.
- Keep corn to the suggested portion if you’re watching carbohydrate intake.
- Avoid sweetened dressings or bottled sauces containing added sugar.
Portion Control Tips
- Keep the serving around 1½–2 cups.
- • Measure avocado and dressing rather than pouring freely—both are nutritious but calorie-dense
- If serving alongside another carbohydrate-rich food such as tortilla chips, rice, or tortillas, reduce the portion of those foods.
