High-Protein Bean & Corn Salad with Creamy Lemon Pepper Dressing is a healthy and balanced vegan dinner. It's rich in fiber, B12, and healthy fats.
This vegan salad doubles down on plant-based protein. The silken tofu in the lemon pepper dressing, and the addition of white beans and pepitas, make this a high-protein meal.
This was inspired by this 15-minute Cowboy Salad on this site, as well as my Chickpea & Brussels Vegan Caesar Salad recipe.
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👩🏼🌾 Ingredients
Salad Ingredients:
- Corn
- White beans (cannellini or Great Northern)
- Avocado
- Jalapeño
- Shallot
- Pepitas
- Fresh basil
Creamy Lemon Pepper Dressing:
- Silken tofu
- Unsweetened non-dairy milk
- Apple cider vinegar
- Fresh lemon juice
- Garlic
- Onion powder, Dried oregano, Ground mustard seed, Crushed peppercorns
- Nutritional yeast –adds a cheesy flavor and essential B vitamins including B12
See the recipe card for quantities.
📖 Instructions
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.
To remove the corn kernels, leave a portion of the shank remaining, so you have something to grip when slicing. Place a smaller bowl inside a larger bowl. Lean the ear of corn against the small bowl and slice downward with a sharp 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.
Hint: Mince the garlic before adding it to the blender. Garlic cloves don't blend well when added whole.
🧅 Substitutions
- Beans - instead of white beans, you can use most other types of beans (chickpeas, black beans, kidney beans, fava beans, navy beans)
- Pepitas - use sunflower seeds, slivered almonds, chopped walnuts, or pecans, or omit for nut/seed-free
- Shallot - substitute for red onion if preferred
🥣 Variations
- Grain Bowl - add farro, barley, pearled couscous, or orzo
See this Orzo Salad with Oil-Free Pesto on my website!
🔪 Equipment
Use a sharp knife to remove the corn kernels. A chef's knife works great.
⏱ Storage
This dressing does not stand up well to refrigeration.
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.
They are not the same but can be used interchangeably. Both are white in color, similar in taste, high in soluble fiber and protein, and low in calories.
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📖 Recipe
High-Protein Bean & Corn Salad
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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 in a large cast iron skillet over medium-high heat. Add three ears of corn, roll them in the oil, 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. (For oil-free, simmer 3 ears of corn 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 considered safe, and enjoyable to eat raw corn kernels. They are crunchy and add texture to the salad. You can cook all 6 kernels if preferred.
- 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 an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
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.