Mexican Salad

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My Mexican salad is a family favorite for a variety of reasons. First, it tastes great. It’s packed with both fruit and veggies, plenty of protein and a ton of flavor. Second, it has got to be one of the prettiest and most colorful salads I make…just look at it! Third, I do have a couple of vegetarians that dine with me and this has always been one of their favorites and they’ll have it as a main course. I also like to serve this on Meatless Mondays, for lunch during the week and as a side at BBQs. The possibilities are endless and this couldn’t be easier to make.

All the work for this dish comes from the prepping of the fruit and veggies To get started, I’ll first drain and rinse my kidney beans. I do use canned here to keep things simple. You could also change up the beans you use. Black beans, white northern beans and garbanzo beans would all work here. You could also use a variety of beans. You can’t mess up this recipe, it is that easy.

Add those drained and rinsed beans to a large bowl.

Next, chop your peppers, green onion and jalapeno. I keep the peppers in large dice and the green onions are just sliced. Mince the jalapeno finely so you don’t have any big pieces. If you like spicy, add more jalapeno. Want no spice for the kids, eliminate it. The choice is yours.

Add everything to the bowl.

Next I chop my pineapple into bite sized pieces. You can buy cut up pineapple in most supermarkets to save time and if you have to (only if you have to), canned will work. Because if think of this as one of the healthiest meals or sides I prepare often, I like to use fresh. It just tastes so much better. If you do have to use canned, be sure it is packed in it’s own juice and not syrup.

Add to the bowl.

Next, add the thawed corn to the bowl. Note, I use frozen corn in the winter months and just let it thaw and drain before adding to the salad. If I put it on the kitchen counter, it is ready to use within one half hour. In the summer months, I’ll cut the corn off the cob and use it raw in the salad. It would also be great it the corn was charred on the grill first, then shaved off the cob. You have options. Add that to the bowl and mix everything together. How beautiful does that look?

Next, I make my dressing. In a small bowl, I whisk the olive oil and lime juice. I’ll add a large pinch of salt and several grinds of black pepper. Drizzle over the salad and toss to combine.

I like to refrigerate the salad for an hour to let all the flavors combine. I also like to add a couple of teaspoons of chia seeds and hemp seeds for a nutritional boost. They have no taste but add a ton of good for you nutrients. If you aren’t familiar with these seeds, here are some frequently asked questions and answers about them.

1. How do you eat chia seeds?

Chia seeds can be eaten in various ways. They can be sprinkled on top of yogurt, oatmeal, or smoothies, added to baked goods like muffins or bread, or used as an egg substitute in vegan recipes by mixing them with water. They can also be sprinkled on salads like I’ve done in this recipe.

2. What are the health benefits of chia seeds?

Chia seeds are a nutrient-dense food that is rich in fiber, omega-3 fatty acids, protein, and antioxidants. They have been associated with improved digestion, heart health, weight management, and blood sugar control.

3. Can chia seeds help with weight loss?

Chia seeds are often included in weight loss diets due to their high fiber and protein content, which can help you feel full and satisfied.

4. How do you store chia seeds?

Chia seeds should be stored in a cool, dry place, preferably in an airtight container. They have a long shelf life and can be stored for several years without losing their nutritional value.

5. What are the health benefits of hemp seeds?

Hemp seeds are highly nutritious. They are a great source of plant-based protein, healthy fats (including omega-3 and omega-6 fatty acids), fiber, and various vitamins and minerals. They have been associated with improved heart health, reduced inflammation, enhanced digestion, and may even support healthy skin and hair.

6. How can I incorporate hemp seeds into my diet?

Hemp seeds have a mild, nutty flavor and can be added to a variety of dishes. You can sprinkle them on salads, yogurt, or oatmeal, blend them into smoothies, use them as a topping for roasted vegetables, or even incorporate them into baking recipes like muffins or energy bars. I sprinkle them on everything for that extra nutritional boost. It’s like taking vitamins for me…just a good thing.

This salad is easy to double or triple. Just use the metrics below on the recipe card. Looking for other easy and delicious salad recipes? Here are some of my favorites:

Jicama Salad

Wheat Berry Vegetable Salad with Dried Fruit and Walnuts

Lie and Blackberry Fruit Salad

Smashed Cucumber and Raspberry Salad

Kitchen Sink Salad

Mandarin Oranges, Pomegranate & Pistachio Farro Salad

It doesn’t get easier than this recipe. It is a complete meal in a bowl. Protein from the beans, fruit, vegetables and good for you olive oil.

Do you like this easy to make recipe? Try some of my other go-to meals that I whip up all week long:

Lemon Pasta

Pineapple and Mango Chicken Stir Fry

Zucchini Lasagne Roll ups

Easy Healthy Turkey Chili