Latin AmericanSalad

Fiesta Bean & Bulgur Salad

A Latin American-inspired three-bean and bulgur salad with a lime-cumin-chipotle dressing, pickled jalapeño and avocado.

Eat nowMake-aheadContains gluten
Hands-on8 minTotal time29 minEnergy669 kcalProtein33g
Recipe details
PortableHeartyEasy-going

Equipment: Hob

Keep chilled after cooking

Fiesta Bean & Bulgur Salad
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Main

Dressing

Now we make

Method

Do the night before

  1. 1
    Defrost 80g cooked chickpeas overnight in the fridge if using frozen
  2. 2
    Defrost 55g cooked kidney beans overnight in the fridge if using frozen
  3. 3
    Defrost 80g cooked green lentils overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

8 min hands-on 29 min altogether
  1. 4
    Cook 50g dry bulgur in a saucepan according to the packet, then spread it on a plate to cool
    🖐 2 min💤 10 min unattended
  2. 5
    Whisk 30ml lime juice, ¼ tsp cumin, ¼ tsp chipotle chilli, ¼ tbsp olive oil, ½ clove garlic and 5g ground flaxseed until smooth
    🖐 2 min
  3. 6
    Slice 10g pickled jalapeño-style chilli. Combine chickpeas, kidney beans, green lentils, bulgur, 34g cherry tomato, ¼ red onion, 55g bell pepper, 80g sweetcorn and chilli
    🖐 1 min
  4. 7
    Stir in 1 tbsp coriander leaf and pour over the dressing
    🖐 1 min
  5. 8
    Let it sit for 15 mins, then fold in ¼ diced avocado just before serving so it doesn't turn mushy
    🖐 2 min💤 13 min unattended

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inFibreFolateVitamin C
Lower inCalciumSeleniumCholine

Calories

669kcal

32%
Top contributors
Bulgur · 22%Chickpeas · 17%Sweetcorn · 12%
20% cal

Protein

32.7g

52%
Top contributors
Green Lentils · 22%Chickpeas · 22%Bulgur · 19%
53% cal

Carbs

89.4g

Top contributors
Bulgur · 30%Chickpeas · 17%Sweetcorn · 13%
27% cal

Fat

20.0g

29%
Top contributors
Avocado · 38%Olive Oil · 17%Flaxseed · 11%

Small numbers, big impact

Everyday essentials

Fibre37.70g
128%
Top contributors
Bulgur · 24%Green Lentils · 17%Chickpeas · 16%
Vitamin B120.00μg
0%
Vitamin D0.00μg
0%
Iodine0.00μg
0%
Iron10.58mg
59%
Top contributors
Green Lentils · 25%Chickpeas · 22%Kidney Beans · 15%
Zinc4.86mg
44%
Top contributors
Chickpeas · 25%Green Lentils · 21%Bulgur · 18%
Calcium155.31mg
16%
Top contributors
Chickpeas · 25%Bulgur · 13%Chilli · 10%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) →
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