Ensalada de Chocho is an Ecuadorian lupini bean salad โ creamy beans, diced tomato, cucumber, avocado, red onion, and cilantro tossed with lime juice and olive oil, ready in 20 minutes with no cooking required. It works as a side, a light lunch, or a starter, and the ingredient list is short enough that you can pull it together on a weeknight without a special shopping trip.
Ingredient notes
- Lupini beans (chochos): Sold jarred or vacuum-packed in Latin grocery stores and many international aisles. They come pre-cooked and already de-bittered โ just rinse and drain. If you canโt find them, canned chickpeas are the most practical swap; theyโre starchier but hold the dressing well.
- Heirloom tomatoes: Any ripe tomato works. Roma or vine tomatoes are usually cheaper and less watery than large beefsteaks, which can make the salad soggy.
- Avocado: Use one that gives slightly when pressed. An underripe avocado wonโt cream up against the other ingredients the way it should.
- Fresh cilantro: Flat-leaf parsley is a reasonable stand-in if cilantro isnโt available or youโre cooking for someone who dislikes it.
- Lime juice: Bottled works in a pinch, but fresh lime gives a cleaner, brighter acidity that balances the beans better.
Why this recipe works
The key is the contrast between the dense, creamy lupini beans and the crisp cucumber and raw onion โ each bite has something soft and something with snap. The dressing is intentionally minimal: just lime juice, olive oil, salt, and pepper. That restraint matters because lupini beans have a mild, almost buttery flavor that a heavy dressing would bury. The acid from the lime also keeps the avocado from browning quickly and gently softens the raw onionโs sharpness while the salad rests for those five minutes before serving.
Common problems and fixes
- Salad tastes flat: Lupini beans absorb salt readily โ taste after tossing and add another pinch of salt specifically to the beans before combining everything.
- Too watery at the bottom of the bowl: Tomatoes release liquid once salted. Dice them just before assembling, and if your tomatoes are very juicy, let them drain in a colander for a few minutes first.
- Avocado turns mushy: Dice it last and fold it in gently rather than stirring aggressively. Overworking it turns the whole salad green and pasty.
- Red onion is too sharp: Soak the chopped onion in cold water for 10 minutes, then drain and pat dry before adding. It takes the raw bite down without losing the crunch.
- Dressing pools at the bottom instead of coating: Dress it at the table โ a pre-dressed salad goes limp fast, and the lime juice draws out more liquid from the vegetables the longer it sits.
Storage and make-ahead
This salad is best eaten within a couple of hours of assembling. If you want to prep ahead, store the lupini beans, tomato, cucumber, and onion together in one airtight container in the fridge for up to two days โ they hold up fine. Keep the diced avocado separate, tossed with a little lime juice to slow browning, and add it just before serving. Hold the dressing and cilantro out until the last minute as well. Once fully dressed and assembled, leftovers keep for about one day in the fridge, but the cucumber softens and the avocado darkens, so donโt expect it to look or taste the same the next day.
Ecuadorian Ensalada de Chocho (Lupini Bean Salad)
Ingredients
- 2 cups cooked lupini beans Rinsed and drained
- 1 cup organic heirloom tomatoes Diced
- 1 medium red onion Finely chopped
- 1 cup cucumber Peeled and diced
- 1 small avocado Ripe, diced
- ยฝ cup fresh cilantro Chopped
- 1 tablespoon olive oil Preferably cold-pressed
- 2 tablespoons fresh lime juice Juice from about one lime
- 1 teaspoon sea salt To taste
- ยฝ teaspoon ground black pepper To taste
Instructions
- In a large mixing bowl, combine the rinsed and drained lupini beans, diced heirloom tomatoes, chopped red onion, diced cucumber, and diced avocado. Toss gently to mix the ingredients evenly.
- Add the chopped cilantro to the mixture, gently folding it in to preserve the delicate avocado pieces.
- Drizzle the extra virgin olive oil and fresh lime juice over the salad, followed by a sprinkle of sea salt and freshly ground black pepper. Toss everything gently to combine, ensuring an even coating of the dressing.
- Allow the salad to sit for about 5 minutes to let the flavors meld together before serving.
Notes
Nutrition
Frequently asked questions
Where do I find lupini beans, and what should I look for on the label?
Look for jarred or vacuum-packed lupini beans in the Latin foods aisle, at Latin or European grocery stores, or online. You want beans labeled as already cooked and de-bittered โ the label may say โready to eatโ or โmarinatedโ; just rinse off any brine before using.
Can I make this salad without avocado?
Yes, the salad still works without it. You lose some creaminess, but the beans provide enough body on their own. If you want to replace that richness, a drizzle of extra olive oil or a spoonful of canned white beans mashed into the dressing gets you close.
Is this salad filling enough to eat as a main meal?
For most people it works as a light lunch on its own, especially with the beans providing 9 grams of protein and 11 grams of fiber per serving. If you want it more substantial, serve it over a scoop of cooked quinoa or alongside a piece of crusty bread.