3 Refreshing And Healthy Mexican Salad Recipes

A great summer food, salads are an integral part of a healthy diet. They are rich in fiber, many essential nutrients and yet low on calories. They also make for a perfect accompaniment to any main course dish. And the best part is that there’s no one way to make salads which leaves tremendous scope for experimentation when it comes to choosing the ingredients.

Mexican cuisine is replete with some of the most refreshing and delightful salad recipes in the world. A mere look at a bowl full of Mexican salad can rejuvenate any person as the ingredients used in these salads are packed with nutrients and also lend a wonderful contrast of colours which makes them so visually appealing. So let’s take a look at some of the healthiest Mexican Salad Recipes to quench our hungry souls this summer.

Mexican Three Bean Salad:

Mexican Three Bean Salad

Preparation Time: 20 minutes
Mixing Time : 10 minutes
Serves : 4 – 6

Ingredients:

1/2 cup Blacks Beans (Canned)
1/2 cup Kidney Beans (canned)
1/2 cup Lima beans (canned)
3 tbsp shredded avocado
1 Yellow bell pepper
1 Red bell pepper
1/2 cup Sour Gherkin cucumber (chopped)
2 tbsp Purple onion (chopped)
1/2 cup chopped coriander
1 tbsp Lime Juice
3 tbsp chilly powder
salt as per taste
a pinch of sugar

Preparation:

Drain all the liquid in the bean cans and rinse the beans in fresh water. Drain again and keep aside. Now cut open the bell peppers to remove the seeds and chop them finely.

Method:

Step 1

In a large glass bowl mix together washed beans, chopped bell peppers, onion, avocado shreds, coriander and cucumber.

Step 2

To make the dressing, mix lime juice with chilly powder, salt and sugar. Pour the dressing over the beans and veggie bowl and toss the salad a couple of times.

Step 3

Let the salad sit for 5 minutes to ensure that every bit of the salad gets coated with the tangy dressing. Serve chilled with tacos, tortillas or bacon chips.

Mexican Quinoa Orange Salad:

Mexican Quinoa Orange Salad

Preparation Time : 15 minutes
Cooking Time : 20 minutes
Serves : 4 – 6

Ingredients:

1 cup Quinoa
3/4 cup canned corn
1 cup canned pinto beans
1/4 cup shredded avocado
1/2 cup shredded raw mango
8- 10 orange segments (halved)
3- 4 Garlic Cloves (smashed)
1/2 tsp red chilly powder
1/2 tsp black pepper powder
1 tbsp fresh lime juice
1 tbsp fresh orange juice
2 tbsp chopped cilantro
1 tsp honey
2 tbsp olive oil
Salt as per taste

Preparation:

Wash and drain canned pinto beans and corn. Season with salt and black pepper powder and set aside. Prepare the rest of the ingredients that need chopping and shredding.

Method:

Step 1

Cook quinoa in 2 cups of boiling water for 20 minutes. Let it cool and set aside.

Step 2

In a large bowl mix together beans, corn, mango, avocado, orange and cilantro. To this add cooked quinoa and stir.

Step 3

In a separate bowl add lime juice, orange juice, garlic, honey, olive oil, salt and red chilly powder and whip the mixture thoroughly to blend the oil with all other ingredients using a fork.

Step 4

Pour the olive oil dressing over the salad bowl and stir it along with the contents of the bowl. Serve chilled.

Mexican Chicken Salad:

Mexican Chicken Salad

Preparation Time : 15 minutes
Cooking Time : 20 minutes
Serves : 4 – 6

Ingredients:

2 Chicken breasts
4-5 small lettuce leaves
2 tbsp chopped avocado
1/2 cup chopped capsicum
1/2 cup canned corn
5-6 cherry tomatoes (halved)
1/2 cup fresh coriander leaves
1 tbsp finely chopped raw mango
1/2 tsp finely chopped red chilli
2 tbsp crushed tortilla chips
2 tsp honey
1 tbsp lime juice
sea salt as per taste
2 tsp olive oil for cooking

Preparation:

Wash the lettuce leaves and immerse them in ice-cold water for 2 minutes. Rinse corn kernels in fresh water, drain the water and keep aside.

Method:

Step 1

In a non-stick pan cook chicken breasts on both sides in olive oil till tender. Chop the cooked chicken into bite sized strips.

Step 2

Tear the lettuce leaves into several small sections and place them in a large mixing bowl. Add cooked chicken pieces, chopped capsicum, mango, cherry tomatoes, avocado, corn, coriander and red chilly.

Step 3

Mix together lime juice, salt and honey in a small bowl and drizzle this over the chicken salad bowl and stir. Garnish with crushed tortilla chips for extra crunch and serve.

Sukomal Joshua

A Food Enthusiast!



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