Black Bean and Rice Salad
Full of protein, fiber, and flavor, this salad works well as a side dish or stands alone as a main dish. It can also be made ahead of time and refrigerated.
- 4 Servings
- Less than $3.00
Black Bean and Rice Salad
Full of protein, fiber, and flavor, this salad works well as a side dish or stands alone as a main dish. It can also be made ahead of time and refrigerated.
- 4 Servings
- Less than $3.00
Ingredients
- 1/2 cup onion, chopped
- 1/2 cup bell pepper, chopped
- 1 cup brown rice, cooked and cooled
- 1 can (15 ounce) black beans, low-sodium, drained and rinsed
- 1/4 cup rice vinegar
- mustard powder
- 1 clove garlic, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons vegetable oil
Steps
1
Wash hands with soap and water.
2
In a mixing bowl, stir together onion, red or green pepper, rice, and beans.
3
In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, salt, pepper and vegetable oil. Shake until dressing is evenly mixed.
4
Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish or main dish.
Ingredients
Serving Size: 1 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 227 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.5 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 32 g |
| Dietary Fiber | 9 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 8 g |
| Minerals | |
| Calcium | 52 mg |
| Potassium | 426 mg |
| Sodium | 442 mg |
| Copper | 278 mcg |
| Iron | 2 mg |
| Magnesium | 63 mg |
| Phosphorus | 167 mg |
| Selenium | 6 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 3 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 20 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 12 mcg |
| Folate | 72 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 32 mg |
Source:
- Montana State University Extension Service
- Nutrition Education Program