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Rice and beans salad

March 3, 2020

Recipe

Have leftover brown rice? Turn it into a chilled rice and beans salad.

Serves 10

Using no-salt-added canned beans instead of salted ones in this recipe reduces the sodium content by half.

Place rice and water in stockpot. Cover and cook over medium heat until rice is tender, about 45 to 50 minutes. Cool to room temperature. Stir in the remaining ingredients. Chill 2 hours or longer.

1 1/2 cups uncooked brown rice
3 cups water
1/2 cup chopped fresh parsley
1/2 cup chopped shallots or spring onions (approximately 2 shallots or several spring onions)
15-ounce can unsalted garbanzo beans
15-ounce can unsalted dark kidney beans
1/4 cup olive oil
1/3 to 1/2 cup rice vinegar, according to your taste

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 227 Calories 34 g Total carbohydrate 0 mg Cholesterol 5 g Dietary fiber 4 g Monounsaturated fat Potassium 7 g Protein 1 g Saturated fat About 3/4 cup Serving size 110 mg Sodium 7 g Total fat