Rice and Bean Salad - KNEP - Kentucky Nutrition Education Program

Recipes

Rice and Bean Salad

Receta en Español
Servings:Makes 7 servingsServing Size:1 1/2 cupsRecipe Cost:$14.01Cost per Serving:$2.00
wooden bowl filled with rice and bean salad

Ingredients:

  • Dressing:
  • 1/4 cup red wine vinegar
  • 1 1/2 teaspoons Dijon mustard (or any type)
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • *3/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup canola or vegetable oil
  • Salad:
  • 1 can (15 ounces) no-salt-added black beans, rinsed and drained
  • 1 can (15 ounces) low-sodium chickpeas, rinsed and drained
  • 1 1/2 cups fresh, canned, or frozen corn
  • 2 cups cooked brown rice
  • 1/2 small red onion, diced
  • 1/2 bunch cilantro or parsley, chopped
  • 3 cups spinach, chopped
  • 1/2 jalapeno, seeded and diced (optional)

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Rinse cilantro and jalapeno under cool running water and pat to dry.
  3. In the bottom of a large bowl, whisk red wine vinegar, mustard, Italian seasoning, garlic powder, salt, and black pepper. Slowly add the vegetable oil while whisking vigorously until evenly combined.
  4. Add black beans, chickpeas, corn, rice, red onion, cilantro, spinach, and jalapeno (if using). Gently toss until dressing evenly coats salad.
  5. You can eat the salad immediately. For the best flavor, though, allow it to sit in the fridge for at least one hour.
  6. Store leftovers in the refrigerator within two hours.
Source: Jeannie Noble, RD, Extension Specialist for Nutrition, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 350 calories; 18g total fat; 1.5g saturated fat; 0g trans fat; 0mg cholesterol; 370mg sodium; 39g total carbohydrate; 7g dietary fiber; 4g total sugars; 0g added sugars; 10g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 15% Daily Value of iron; 18% Daily Value of potassium