Sweetcorn & bean salad

Ingredients

• 35 gquinoa
• 95 g (0.4 cups)cottage cheese
• 55 gsweetcorn
• 31.5 ml (2.1 tbsp)soured cream
• 55 gkidney beans, tinned and drained
• 47 ml (0.2 cups)semi-skimmed milk
• 1 clovegarlic
• To tastemint

Instructions

1. 1

   Cook the quinoa

   Cook the quinoa according to the instructions on its packet.

2. 2

   Add the vegetables

   Stir the sweetcorn and kidney beans into the cooked quinoa.

3. 3

   Season the salad

   Season the mixture and stir well.

4. 4

   Blend the dressing

   Blend the cottage cheese, milk, garlic, soured cream and mint until smooth, using a blender or food processor.

5. 5

   Finish the salad

   Drizzle the dressing over the quinoa salad.

What is sweetcorn and bean salad?

This is a simple grain salad built around quinoa, sweetcorn and kidney beans, with a creamy dressing served over the top. It draws on familiar salad ingredients rather than a specific regional tradition.

Here, cottage cheese gives the dressing its body, while soured cream adds tang and mint brings a fresh note. The result pairs a soft, creamy topping with the firmer grains and beans.

Nutrition and macros by portion

The nutrition label shows one serving as written: 375 calories, 0g protein, 0g carbs, 0g fat.

The quinoa and kidney beans provide most of the carbohydrate, while cottage cheese and soured cream contribute much of the fat and some protein. Add leafy salad or extra vegetables alongside for more variety and crunch.

Cooking the quinoa

Follow the packet instructions, as cooking times and water quantities can vary between quinoa brands. When cooked, the grains should be tender and separate rather than sitting in excess water.

Let any excess steam escape before adding the other ingredients so the salad does not become watery.

Building the salad

Sweetcorn adds a mild sweetness, while kidney beans bring a denser, earthy bite. Stir them through the quinoa gently so the beans stay intact.

The recipe gives no separate quantities for seasoning or mint, so season to taste and add mint according to how pronounced you want its flavour.

Blending the dressing

Blend the cottage cheese with the milk, soured cream, garlic and mint until the mixture looks smooth. Scrape down the sides of the blender if pieces of garlic or cheese cling to them.

Add the milk as listed, then check the consistency; the dressing should be easy to drizzle over the salad.

Serving and texture

Drizzle the dressing over the quinoa just before serving, or serve it alongside so each person can add their preferred amount. This keeps the salad from sitting in the sauce.

The finished dish should have distinct grains and beans, with a smooth dressing that coats rather than pools around them.

Make it a meal

Serve it on its own for a straightforward lunch, or pair it with crisp salad leaves or chopped cucumber for a fresher contrast. A slice of bread can make the meal more substantial.

If preparing other dishes alongside it, keep their seasoning fairly simple so the garlicky, minty dressing remains noticeable.

Recipe notes & tips

• Check the quinoa packet for its cooking instructions, as brands can differ.
• Drain the tinned kidney beans thoroughly before mixing them in.
• Allow the cooked quinoa to steam off briefly before adding the beans and sweetcorn.
• Blend the dressing until no noticeable lumps of cottage cheese remain.
• Drizzle the dressing over the salad shortly before serving.

Variations

• Add cucumber: Fold in diced cucumber just before serving for a crisp contrast.
• Use fresh herbs: Swap the mint for chopped parsley or coriander in the dressing.
• Add a citrus note: Stir a little lemon juice into the dressing to sharpen its flavour.
• Include leafy greens: Serve the quinoa mixture over salad leaves for a fresh base.
• Make it spicier: Add a pinch of chilli to the dressing before blending.

Common mistakes to avoid

• Wet quinoa: Let it drain or steam briefly after cooking so the salad does not turn soggy.
• Rough mixing: Fold the beans in gently to help keep them whole.
• Lumpy dressing: Blend thoroughly and scrape down the sides of the blender if needed.
• Too much sauce at once: Drizzle it on gradually so the salad is coated without becoming wet.
• Strong garlic: Blend in the listed clove and taste the dressing before adding any extra.

How to store

Keep the salad and dressing in separate airtight containers in the fridge and use within 2 days. Serve chilled or bring to room temperature; if the quinoa needs warming, heat it gently and add the dressing afterwards.

Frequently asked questions