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Black Bean and Rice Salad

Black Bean and Rice Salad

170 Ratings
170 Ratings
Recipe Image
Black Bean and Rice Salad
Makes: 4 servings
Total Cost: $$$$

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.

Ingredients

  • 1/2 cup onion, chopped
  • 1/2 cup bell pepper, chopped (green or red)
  • 1 cup brown rice, cooked and cooled
  • 1 can (15 ounce) black beans, low-sodium, drained and rinsed
  • 1/4 cup rice vinegar (or white wine vinegar or lemon juice)
  • mustard powder (1/2 teaspoon, optional)
  • 1 clove garlic, chopped (or 1/2 teaspoon garlic powder)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons vegetable oil (or cooking oil of choice)

Directions

  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.

Notes

Learn more about:

Source:

Montana State University Extension Service
Nutrition Education Program

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 227
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 442 mg
Carbohydrates 32 g
Dietary Fiber 9 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 52 mg
Iron 2 mg
Potassium 426 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cups
Grains 1/2 ounces
Protein Foods 2 1/2 ounces

Write a review

This salad was pretty awful! All my family and I could taste was the onion and lemon juice! Ewwwwww!!!
04/21/10
The vinegar was a bit too strong; if not using rice vinegar it would be better to reduce the amount a bit. We liked it best with lemon, but less than the amount in the recipe.
10/23/07
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