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.
- White beans (cannellini or Great Northern)
- Fresh basil
Creamy Lemon Pepper Dressing:
- Silken tofu
- Unsweetened nondairy milk
- Apple cider vinegar
- Fresh lemon juice
- Onion power, Dried oregano, Ground mustard seed, Crushed peppercorns
- Nutritional yeast –adds a cheesy flavor, and essential B vitamins including B12
See recipe card for quantities.
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.
- 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
- Grain Bowl - add farro, barley, pearled couscous, or orzo
See this Orzo Salad with Oil-Free Pesto on my website!
Use a sharp knife to remove the corn kernels. A chef's knife works great.
This dressing does not stand up well to refrigeration.
🎥 Watch this Video
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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