Who said eating healthy has to be boring? This Loaded Caribbean Dense Bean Salad might just become your new favorite! It’s packed with bold flavor and texture, hearty beans, crisp veggies, and the most delicious jerk vinaigrette. The best part? It holds up beautifully throughout the week and somehow gets even better with every bite.
This fiber-rich salad has quickly become a family favorite—and for good reason. It’s incredibly flavorful and perfect for a quick lunch or easy weeknight dinner.
It’s officially January, and I know you’re probably looking all over the internet for healthy and delicious recipes. This Caribbean-Inspired Dense Bean Salad is packed with all the good-for-you stuff, plus flavor and a little kick of spice. We’re talking white beans, pinto beans, and black beans—because hot girls eat their fiber, lol. Then it’s topped with a whole bunch of veggies like bell peppers, tomatoes, grilled corn, cilantro, kale and the most delicious jerk vinaigrette.
What’s a dense bean salad?
A dense bean salad isn’t your typical leafy green side—it’s hearty, filling, and the perfect way to get your veggies in. Think lots of beans for protein and fiber, plus crisp, colorful veggies for texture. Toss it all in a bold dressing and you’ve got the perfect salad.
The “dense” part is all about substance: it’s satisfying, keeps you full, with good for you ingredients. It’s the perfect healthy salad.
Dense bean salads have become my new hyper-fixation and I don’t feel bad about it. I like to serve this Caribbean dense bean salad with chopped jerk chicken and plantains to give the ultimate Caribbean vibe.
Ingredients for this Caribbean Dense Bean Salad
Feel free to adjust based on what you have—this is a throw-together of ingredients that scream Caribbean flavor.
- Beans: I used a combination of canned white beans, black beans and pinto beans. Rinsed thoroughly.
- Bell Peppers: I used red and green, but adding yellow or orange makes it even more colorful.
- Corn: Adds smoky sweetness.
- Shallot: minced. You can also use red onion. Just be sure to soak in cold water to take out the extra punch.
- Chopped Kale: Adding a leafy green helps bring this salad together and Kale holds up well throughout the week. You can also use spinach.
- Tomatoes: Adds juiciness and brightness.
- Cilantro: Fresh for a pop of herbaceous flavor.
- Green onions: Adds mild onion flavor and extra crunch.
For the dressing
- Jerk Seasoning: I love using this Jerk seasoning. They have a mild and hot and spicy version.
- Red Wine Vinaigrette: this is the base of the vinaigrette.
- Lime Juice: adds a bright citrus note to the dressing.
- Olive Oil: make sure it’s good quality.
- Seasonings: fresh thyme, black pepper, red pepper flakes and ginger.
- Garlic: either paste or grated.
- Dijon Mustard: optional, I like using stone ground Dijon Mustard
- Honey: this helps sweeten the dressing subtly.
How to Assemble
- Rinse the beans thoroughly and add them to a large bowl.
- Add the diced bell peppers, shallots, grilled corn, tomatoes, green onions, cilantro, and chopped kale.
- Pour the jerk vinaigrette over the salad and toss until everything is fully coated.
Serving Suggestions
This Caribbean Dense Bean Salad is delicious on its own, but I love serving it with:
- Chopped jerk chicken
- Sweet plantains
- Tostones (Fried Green Plantains)
- Warm crusty bread
- Spinach wrap or tortilla
It’s perfect for a meal prep lunch, a weeknight dinner, or a Caribbean-inspired side for entertaining.
Shop some of my favorite salad making tools! It will make your life so much more easier.
More Recipes To Try
Frozen Peach Daiquiri
Mango Habanero Wings
Million Dollar Stuffed Shells
Easy Steak Recipe
If you make my Caribbean Dense Bean Salad, please be sure to leave a comment, and or tag me on Instagram @cookwithci. I would love to see your recreations and hear your thoughts.
Caribbean Dense Bean Salad
Equipment
- mandolin chopper
- large salad bowl
Ingredients
- 15 oz Can of White beans
- 27 oz Can of Pinto beans
- 27 oz Can of black beans
- 1/2 red bell pepper diced
- 1/2 green bell pepper diced
- 1 shallot minced
- 1-2 ears corn grilled
- 1-2 cups chopped kale
- 1/2 cup grape tomatoes quartered
- 1/3 cup cilantro
- 3 sprigs green onions
For the dressing
- 1/4 cup olive oil
- 1/4 cup red wine viniagrette
- 1 lime
- 1 tsp jerk seasoning
- 1 clove garlic grated or paste
- 2 tsp honey
- 1/4 tsp red pepper flakes optional
- 1/4 tsp ginger
- 1/4 tsp thyme
- salt & pepper to taste
Instructions
- In a mason jar, combine olive oil, red wine vinegar, jerk seasoning, lime juice, grated garlic or garlic paste, honey, thyme, red pepper flakes, salt and black pepper mix well, taste an adjust seasonings if needed. Set aside.
- For the grilled corn, wash and dry well. Hold over an open fire. I used my gas stove. Turning every few minutes. Should take about 10 minutes to char.
- Rinse the beans thoroughly and add them to a large bowl. Add the diced bell peppers, shallots, grilled corn, tomatoes, green onions, cilantro, and chopped kale. Pour the dressing over the salad and toss everything together until the vegetables are fully coated.
- This salad is delicious on its own, but I love serving it alongside some juicy jerk chicken and sweet plantains for a full Caribbean-inspired meal. Dig in and enjoy!
Notes
Season the chicken with 1 tablespoon jerk seasoning, ½ teaspoon onion powder, ½ teaspoon garlic powder, and ¼ teaspoon black pepper. Mix well until fully coated, then allow it to marinate for at least 30 minutes. Cook in the air fryer at 380°F for about 27 minutes, flipping halfway through, until cooked through. Once done, chop into bite-sized pieces. You can mix the chicken directly into the salad if you’d like. I prefer to keep it separate and reheat the chicken as needed so it stays fresh throughout the week.
Did you make it?
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