This Protein White Beans and Corn Salad is fresh, filling, and full of flavor. Sweet corn, creamy avocado, and white beans are tossed with a tangy lemon pepper tofu dressing for a nourishing summer dish, created by a Registered Dietitian.
Beans are a cornerstone of longevity diets around the world. For more healthy bean salads, try my 15-minute Cowboy Salad on this site, as well as my Chickpea & Brussels Vegan Caesar Salad.
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👩🏼🌾 Ingredients & Health Benefits
For the salad:
Below are some notes about the ingredients from me, as an expert in nutrition.
- White beans: Plant-based protein, fiber, and minerals to keep you energized and satisfied.
- Avocado: Heart-healthy monounsaturated fats, potassium, and antioxidants.
- Garlic, shallot: Support immunity and cardiovascular health with natural anti-inflammatory compounds.
- Pepitas: A crunch of magnesium, iron, and zinc-key nutrients for energy and metabolism.
- Fresh basil, jalapeño: Rich in antioxidants and phytonutrients that fight inflammation.
For the dressing:
- Silken tofu: Makes the dressing creamy without added oil while adding plant-based protein.
- Nutritional yeast: Adds B vitamins and umami flavor.
- Apple cider vinegar + lemon juice: Bright acidity that may aid digestion and help balance blood sugar.
See the printable recipe card below for quantities.
🥑 Substitutions
- Silken tofu: Unsweetened plain yogurt (dairy-free if needed) or blended cashews for a creamy base.
- White beans: Chickpeas, black beans, or lentils.
- Avocado: Diced mango or cucumber for freshness.
- Shallot: Red onion or green onion.
- Jalapeño: Serrano, poblano, or a pinch of red pepper flakes.
- Pepitas: Sunflower seeds, slivered almonds, or chopped walnuts.
- Fresh basil: Cilantro, parsley, or mint.
- Apple cider vinegar + lemon juice: Rice vinegar, white wine vinegar, or lime juice.
📝 Tips for Making White Beans & Corn Salad
These additional tips will help you get the best results from this recipe.
- The corn is prepared in two different ways to add a variety of textures to the salad. Half of the corn is charred (or boiled for oil-free), and the remaining half is added raw. The cooked corn adds a delicate sweetness, and the raw corn adds a delicious crunch to the salad.
- Remove the corn kernels by placing the ear of corn on a small bowl inside of a larger bowl, and scraping downward with a sharp chef's knife.
- Make the dressing while the corn is cooking. Add the dressing ingredients to a blender and blend until smooth. Mix the ingredients in a large bowl and add the dressing.
Protein White Beans & Corn Salad Recipe
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Ingredients
- 6 medium ears of corn
- 1 ½ tablespoons olive oil (optional)
Creamy Lemon Pepper Dressing:
- 16 ounces silken tofu
- ⅔ cup unsweetened nondairy milk
- ¼ cup apple cider vinegar
- 1 tablespoon plus 1 teaspoon fresh lemon juice
- 2 large garlic cloves minced
- 1 teaspoon onion powder
- 1 teaspoon ground mustard seed
- 1 teaspoon dried oregano
- 1 teaspoon crushed peppercorns or freshly ground black pepper
- 1 tablespoon plus 1 teaspoon nutritional yeast
- Salt to taste
Salad:
- 15 ounces white beans cannellini or Great Northern, canned, drained and rinsed
- 2 small avocados cut into about ¾-inch pieces
- 1 small shallot sliced crosswise (about ½ cup), soaked in water for 5 minutes and drained
- 1 jalapeño deseeded, and finely chopped
- ⅓ cup pepitas preferably roasted
- ⅓ cup roughly chopped fresh basil leaves
- Fresh lemon juice to taste
Instructions
- Cook one-half of the corn*: Heat the oil (if using) in a large cast-iron skillet over medium-high heat. Add three ears of corn, and cook undisturbed for about 4 minutes, or until the bottom is lightly charred. Use a pair of tongs to rotate the corn, and cook each side for about 3 minutes, or until lightly charred. Set aside to cool. (Char without oil, or simmer until just tender.)
- Make the dressing: Meanwhile, place the tofu, nondairy milk, apple cider vinegar, lemon juice, garlic, onion powder, ground mustard, oregano, black pepper, and nutritional yeast into a blender. Blend on high until smooth. Add salt to taste.
- Remove the corn kernels: Place the corn upright in a large bowl and use a sharp knife to shave the corn kernels into the bowl. Repeat for all 6 ears.
- Combine ingredients: Add the beans, corn kernels, avocado, shallot, jalapeno, pepitas, and basil to a large bowl. Toss to combine. Add the desired amount of dressing and mix to combine. Add fresh lemon juice to taste.
Notes
- *One-half of the corn is raw in this recipe. It is safe and enjoyable to eat raw corn kernels, especially when in season. They are crunchy and add texture to the salad. You can cook all 6 kernels if preferred.
- Nondairy milk: I used unsweetened soy milk, but most unsweetened nondairy milk will work. Almond, cashew, and oat milk are good alternatives.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
✔️ Storage Tips
To keep this salad fresh and flavorful, follow these simple storage tips:
- Refrigeration: Store the salad in an airtight container in the fridge for up to 3 to 4 days.
- Dressing: Keep the creamy lemon pepper dressing in a separate jar for best freshness; it lasts up to 4 days chilled.
- Avocado & basil: Add these just before serving to prevent browning and wilting.
- Meal prep: Portion into single-serve containers without avocado, then mix in fresh avocado when ready to eat.
🙋🏽♀️ Recipe FAQs
It is safe, and delicious even, to eat raw sweet corn. When corn is fresh and in season, it tastes like milky corn candy when eaten raw. Raw corn adds texture and variety to salads.
Yes! Skip the olive oil when grilling the corn. The creamy tofu dressing adds enough richness.
You can use plain dairy-free yogurt or blended cashews for a creamy substitute.
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👩🏽🍳 Made this recipe?
Let me know your thoughts on Protein White Beans & Corn Salad by leaving a ⭐️ rating below or sharing it on Instagram.
Zarah says
(I somehow clicked outside the stars so here’s a follow up comment, just for the stars. :))
Nisha Melvani, RDN says
Thank you.
Zarah says
I just needed a good sauce/dressing and this one looked good, so I tried it. I didn’t have mustard powder so I went for a bit of dijon mustard, and I actually forgot the oregano buuuut… oh my goodness. How is it so good? It’s so cheesy and soooo yummy!
I am definitely going to make this allll the time, and I’ll make the accompanying salad soon, good
Until then, five stars for the awesome sauce (no pun intended. Orrrrr…?) and thanks so much!
Nisha Melvani, RDN says
Awww thank you for giving it a try and commenting. I am so thrilled you loved it!
Marianne says
What else can the dressing be used for? I now have a jar full. Tasty recipe, btw.
Nisha Melvani, RDN says
Try it with: https://cookingforpeanuts.com/kale-quinoa-salad-with-white-beans/ https://cookingforpeanuts.com/asparagus-salad/ skip the dressing in these recipes.
Sophia says
Excited about all the recipes on this site after the High Protein Pasta Salad which was delicious! Only bummer is that I can’t see any place to switch to metric. That would be really helpful.
Nisha Melvani, RDN says
Hi. I am working on getting this done! Soon!
Cindy says
Would you discourage me from trying this with frozen corn kernels? Thinking I'd defrost, dry, and try to char half the kernels?
Nisha Melvani, RDN says
You can use frozen corn!
Olin Sojourner says
Hiya! Fantastic blog! I happen to be a daily visitor to your site (somewhat more like addict ) of this website. Just wanted to say I appreciate your blogs and am looking forward for more!
Liz says
Just checking: half of the corn is left raw?
Nisha Melvani says
Hi. Yes! Half is added raw. It is considered safe, and enjoyable to eat raw corn kernels. They add a delicious crunch. However, feel free to cook all 6 kernels as desired.
Olivia says
This is a perfect recipe to use with the delicious late summer corn at the farmers market right now! Plus I love how it incorporates high protein ingredients!
Nisha Melvani says
Corn is definitely a fave. Glad you liked it. Have a great evening.